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Mtina
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

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 oilcooking oil1 Tbsp
oniononion1
cloves garliccloves garlic3
carrotscarrots2
Step 4
Add beans, tomato puree, broth cubes, spices and water. Taste and adjust the seasoning with salt and pepper if necessary.
mixed beansmixed beans300g
tomato pureetomato puree2 Tbsp
broth cubebroth cube2.5
dry parsleydry parsley
bay leafbay leaf3
crushed chillicrushed chilli1 tsp
sweet paprikasweet paprika1 tsp
saltsalt1 Tbsp
pepperpepper1 tsp
waterwater1.2l
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.
Warm the cooking oil in the pan and add flour, mix well until combined.
Frying PanFrying Pan
cooking oilcooking oil2 Tbsp
flourflour2 Tbsp
Step 7
Cook for a few minutes string constantly. At the end add paprika and mix.
sweet paprikasweet 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.