How To make Two Bean Stew
2 19-oz cans or 4 cups cooked
-beans (ANY 2 kinds) 1 c Water or vegetable broth
2 md Scrubbed potatoes, chopped
2 md Carrots, chopped
2 md Onions, chopped
2 c Other vegetables, chopped
-(eg, turnip, celery, -kohlrabi) 2 ts Tamari soy sauce
2 To 3 bay leaves
2 ts Each thyme, marjoram, and
-garlic powder 1 To 2 tomatoes or sweet red
-pepper, chopped (optional) 1/2 c Flour
3/4 c Water
1/2 c Minced fresh parsley or
-frozen green peas -Salt and pepper to taste In large Dutch oven or heavy saucepan, place drained liquid from beans. Set beans aside. Add water, cover and bring to boil. Add vegetables, soy sauce and herbs. Cover, bring to boil, reduce heat and simmer for about 8 minutes, or until veggies are still a little crunchy. Add beans and tomatoes to cooked veggies. Cover, and bring to boil. Combine flour and water in jar with tight fitting lid. Shake well, then slowly add mixture to hot stew, stirring while it thickens. Add parsley, reduce heat, and simmer for 3 to 4 minutes. Adjust seasonings to taste. Makes 6 hearty servings, 1 1/2 cups each. Per serving: 303 cal, 10 g fiber, 15 g protein, 3 g fat, no cholesterol (analysis based on chick-peas and red kidney
beans). This recipe is from *Becoming Vegitarian. The Complete Guide to Adopting a Healthy Vegitarian Diet* by V. Melina, B. Davis & V. Harrison, Macmillan, Toronto, Canada, 1994. Elyse Abraham From Fatfree Digest April-May 1994, Formatting by Sue Smith (using MMCONV)
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Creamy white bean & kale soup | cozy one-pot vegan dinner
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How to Make Acquacotta (Tuscan White Bean and Escarole Soup)
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WHITE BEAN STEW | JERMAG FASOULIA
Need a light, healthy, comforting stew? This dish is just that and if you use dried beans it’s extremely affordable too!
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Ingredients:
- 1lb dried beans or 3-4 15oz cans (Great Northern/Cannellini beans)
- 2 carrots
- 5 garlic cloves
- 1 large or 2 small onions
- 15 oz can crushed tomatoes
- 6 cups of water
- 2 tbsp. Tomato paste
- 1 tsp cumin
- 3tbsp. Olive oil
- Salt & pepper to taste
- Chopped parsley and green onion for garnish
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