Spicy bean stew

Spicy Bean Stew – A Simple and Delicious Vegan Recipe

Preparation time: 15 minutes
Cooking time: 1 hour
Total time: 1 hour and 15 minutes
Servings: 4

Beans have been a staple food since ancient times, valued for their versatility and nutritional value. This is a vegan recipe that combines intense flavors and the pleasant texture of beans, offering a hearty and healthy meal. The spicy bean stew is perfect for fasting days or for those who want to reduce meat consumption without compromising on taste.

Necessary ingredients:

- 500 g beans (preferably white or red)
- 50 ml freshly squeezed tomato juice
- 30 ml oil (sunflower or olive oil can be used)
- 1 teaspoon chili paste (adjust the amount according to preference)
- 2 tablespoons flour (for a thicker texture)
- 3 garlic cloves (crushed or finely chopped)
- Salt (to taste)

Preparation steps:

1. Soak the beans: Start by washing the beans well under cold running water. Place the beans in a large bowl and cover them with cold water, letting them soak for at least 12 hours. This step is essential to reduce cooking time and make the beans easier to digest. If possible, let them sit overnight.

2. Boil the beans: After the beans have soaked, drain the water and place them in a large pot. Add fresh water, enough to cover them by 2-3 cm. Boil the beans over medium heat, changing the water twice (this helps eliminate substances that may cause digestive discomfort). When the beans are soft, drain them well.

3. Prepare the sauce: In a large skillet, add the oil and heat it over medium heat. Add the flour and quickly stir to form a roux. This will help thicken the sauce. Cook the flour for 1-2 minutes until it becomes slightly golden, being careful not to burn it.

4. Add the flavors: Add the chili paste and crushed garlic to the skillet, stirring continuously to release the flavors. After a few seconds, add the tomato juice and mix everything well.

5. Incorporate the beans: Place the boiled beans in the skillet and gently stir to combine the ingredients. Let the mixture cook for 10-15 minutes, stirring occasionally, until the sauce reduces slightly and becomes more concentrated. Add salt to taste.

6. Serving: The spicy bean stew is served warm, alongside pickles, which can include cucumbers, cabbage, or chili peppers. These add a note of freshness and crunch to the dish.

Practical tips:

- If you want a creamier texture, you can mash some of the beans before adding the other ingredients.
- If you prefer a less spicy version, you can omit the chili paste or use a smaller amount.
- This recipe can be easily adapted by adding other vegetables, such as carrots or celery, which can be sautéed with the flour.

Nutritional information:

The bean stew is rich in plant proteins, fiber, and vitamins, making it a healthy choice. A serving contains approximately 350 calories, providing an excellent source of energy. Beans are also a good source of iron, zinc, and antioxidants.

Frequently asked questions:

- Can I use canned beans? While dried beans offer better taste and texture, you can use canned beans for quicker preparation. Make sure to rinse them well to remove excess salt.
- What drinks pair well with this dish? A cold beer or a dry white wine are excellent choices to accompany this stew. Additionally, a cold mint tea can add a refreshing note.

Possible variations:

- Bean stew with mushrooms: Add sautéed mushrooms for a deeper flavor and interesting texture.
- Vegetable stew: Try adding sautéed zucchini or eggplant for an extra flavor and nutrient boost.

This spicy bean stew recipe is not only delicious but also extremely versatile, allowing for adjustments based on your preferences. So, enjoy every bite and share it with your loved ones!