By Mtina
Simple and Delicious Meatless Bean Stew
9 steps
Prep:15minCook:30min
Traditional Balkan bean stew mom thought me to make.
They say it's best made in big batches (especially in a cauldron), you always count on leftovers and it gets better the more you reheat it. =)
It's usually made with some cured ribs and/or sausages, but when the time was tough and the meat was expensive and scarce they used to make a meatless version as well!
I like to keep mine simple, clean and not too mushy.
It might seem complicated because it requires some preparation up front, but it's actually quite simple and forgiving, and perfect for meal prep!
Updated at: Thu, 17 Aug 2023 11:33:47 GMT
Nutrition balance score
Unbalanced
Glycemic Index
46
Low
Glycemic Load
10
Moderate
Nutrition per serving
Calories197.4 kcal (10%)
Total Fat11.5 g (16%)
Carbs22.5 g (9%)
Sugars4 g (4%)
Protein6.4 g (13%)
Sodium3030.8 mg (152%)
Fiber6.8 g (24%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1 Tbspcooking oil
1onion
big
3cloves garlic
2carrots
sliced in rounds
300gmixed beans
traditionally used pinto, or cranberry bean
2 Tbsptomato puree
2.5broth cube
dry parsley
3bay leaf
1 tspcrushed chilli
1 tspsweet paprika
1 Tbspsalt
1 tsppepper
1.2lwater
White roux
Instructions
Prep
Step 1
It's best to soak the beans overnight in cold water the day before, or at least 2h before cooking. If you want to skip this, you can just cook it longer.
Step 2
Bring beans to boil, throw the water, wash the beans and repeat.
Cooking the stew
Step 3
Saute the onions in an open presure cooker for about 5 minutes on medium heat, add garlic, saute for 1 extra minute and then add carrots.
cooking oil1 Tbsp
onion1
cloves garlic3
carrots2
Step 4
Add beans, tomato puree, broth cubes, spices and water. Taste and adjust the seasoning with salt and pepper if necessary.
mixed beans300g
tomato puree2 Tbsp
broth cube2.5
dry parsley
bay leaf3
crushed chilli1 tsp
sweet paprika1 tsp
salt1 Tbsp
pepper1 tsp
water1.2l
Step 5
Close the pressure cooker and cook for 30 min on medium heat.
Finishing with white roux
Step 6
Warm the cooking oil in the pan and add flour, mix well until combined.
Frying Pan
cooking oil2 Tbsp
flour2 Tbsp
Step 7
Cook for a few minutes string constantly. At the end add paprika and mix.
sweet paprika1 tsp
Step 8
Bring stew to a gentle boil, add roux and boil for about 5 minutes.
Step 9
Pour onto serving plates or bowls, garnish with some fresh parsley and enjoy homemade bread.
Notes
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Delicious
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Makes leftovers
Easy
Spicy