Mixed Bean and Vegetable Stew

deiv3

June 10

INGREDIENTS

2 tablespoons of vegetable oil
1 small yellow onion diced
1 red or green bell pepper diced
3 ribs of celery sliced
2 carrots sliced
2 small zucchinis sliced
4 garlic cloves minced
½ tablespoon chili powder
½ tablespoon cumin
1 teaspoon oregano optional
¼ teaspoon cayenne pepper optional
1 bay leaf optional
1 medium head of broccoli cut into florets
1 (14.5-ounce) can of diced tomatoes, in their juices
1 (15oz) can of white beans
1 (15oz) can of red kidney beans
1 (15oz) can of black beans
1 (15oz) can of garbanzo beans
1 (15.25-ounce) can of corn kernels, drained optional
1 (6-ounce) can of tomato paste
3 cups of vegetable or no-chicken broth
Salt and pepper, to taste

INSTRUCTIONS

In a large pot over medium-high heat, heat the oil. Add onion, bell pepper, celery, carrots, and zucchini, and saute for 3 to 4 minutes or until vegetables are tender.
Add garlic, chili powder, cumin, oregano (if using), cayenne pepper (if using), and bay leaf (if using), and saute for another minute.
Add broccoli, a can of tomatoes, all the beans, corn (if using), tomato paste, vegetable broth, and salt and pepper. Bring to a boil, cover, reduce heat to low, and cook 25 mins.
NOTES

Don't skip the simmer stage: Like most stews, this bean and veggie stew requires a low and slow simmer to properly meld and develop the flavors. If you try to rush the process, it won't taste 'right,' and certain flavors can seem overwhelming (usually the tomatoes). So don't speed up this process!

For a thicker/thinner stew: Adjust the amount of broth you add to the dish. Alternatively, you could add a small amount of cornstarch (in a slurry) to the vegetable stew to thicken it.

NUTRITION

Calories: 592kcal Carbohydrates: 103g Protein: 33g Fat: 9g Saturated Fat: 2g Polyunsaturated Fat: 5g Monounsaturated Fat: 2g Trans Fat: 1g Sodium: 925mg Potassium: 2220mg Fiber: 29g Sugar: 18g Vitamin A: 5226IU Vitamin C: 126mg Calcium: 253mg Iron: 12mg

Mixed Bean and Vegetable Stew

Introduction:

Embark on a culinary journey with our Mixed Bean and Vegetable Stew – a wholesome symphony of colors, flavors, and nutritious goodness. Crafted with an array of vibrant vegetables and a medley of hearty beans, this stew is a testament to the art of creating a comforting and fulfilling dish. Packed with essential nutrients and robust flavors, it promises to be a staple on your table. Join us as we dive into the details of this nourishing creation, perfect for both the discerning palate and a health-conscious lifestyle.

Ingredients Elegance:

Vegetable Oil (2 tablespoons): Begin the culinary escapade by heating a pot with the richness of vegetable oil, laying the foundation for a flavorful stew.
Yellow Onion (1 small, diced): The sweet and savory notes of diced yellow onion add a delightful base to the stew, enhancing its aromatic profile.
Bell Pepper (1 red or green, diced): Elevate the visual appeal and nutritional content with the addition of diced bell peppers, bringing a burst of color and vitamins.
Celery (3 ribs, sliced): The subtle crunch of sliced celery contributes a refreshing texture, harmonizing with the other vegetables.
Carrots (2, sliced): Sliced carrots introduce a natural sweetness and vibrant hue to the stew, enhancing its visual allure.
Zucchinis (2 small, sliced): The mild flavor and tender texture of sliced zucchinis complement the medley of vegetables, adding depth to the dish.
Garlic (4 cloves, minced): Minced garlic infuses a robust aroma and savory essence, creating a flavorful base for the stew.
Chili Powder (½ tablespoon): The addition of chili powder brings a subtle heat, elevating the overall complexity of flavors in the stew.
Cumin (½ tablespoon): Ground cumin adds a warm and earthy undertone, enhancing the savory profile of the dish.
Oregano (1 teaspoon, optional): Optional oregano contributes a hint of herbal freshness, providing an additional layer of flavor.
Cayenne Pepper (¼ teaspoon, optional): For those seeking an extra kick, optional cayenne pepper introduces a touch of spiciness to the stew.
Bay Leaf (1, optional): The optional bay leaf imparts a subtle herbal aroma, enhancing the overall fragrance of the stew.
Broccoli (1 medium head, cut into florets): Florets of fresh broccoli not only add a cruciferous nutritional boost but also bring a satisfying bite to the stew.
Diced Tomatoes (1 can, 14.5 ounces, in their juices): Canned diced tomatoes, in their flavorful juices, contribute a rich tomato base, adding depth to the stew.
Assorted Beans:
- White Beans (1 can, 15 ounces)
- Red Kidney Beans (1 can, 15 ounces)
- Black Beans (1 can, 15 ounces)
- Garbanzo Beans (1 can, 15 ounces)
Corn Kernels (1 can, 15.25 ounces, drained, optional): Optional corn kernels, when added, bring a touch of sweetness and vibrant color to the stew.
Tomato Paste (1 can, 6 ounces): A concentrated burst of tomato flavor is achieved with the addition of tomato paste, enhancing the overall richness.
Vegetable or No-Chicken Broth (3 cups): The savory broth forms the liquid foundation of the stew, marrying all the flavors together.
Salt and Pepper (to taste): Season the stew with a judicious amount of salt and freshly ground black pepper, ensuring a well-balanced taste.

Cooking Choreography:

Vegetable Saute Ballet: In a choreographed sequence, sauté onion, bell pepper, celery, carrots, and zucchini until tender, setting the stage for a flavorful stew.
Spice Symphony: Infuse minced garlic, chili powder, cumin, oregano (if using), cayenne pepper (if using), and bay leaf (if using) into the vegetable medley, creating a fragrant and well-seasoned base.
Broccoli Ballet: Introduce broccoli florets to the pot, allowing them to join the dance and absorb the aromatic flavors.
Tomato Tango: Add diced tomatoes, canned beans (white, red kidney, black, and garbanzo), and optional corn kernels (if using), bringing a colorful and nutrient-rich ensemble to the stew.
Tomato Paste Integration: Blend in tomato paste, contributing a concentrated burst of tomato essence, elevating the overall richness of the stew.
Broth Melody: Pour vegetable or no-chicken broth into the pot, creating a harmonious melody that unites all the ingredients.
Seasoning Finale: Season the stew with salt and freshly ground black pepper, allowing the flavors to reach a crescendo of perfection.
Simmer Serenity: Let the stew simmer over low heat for a patient 25 minutes, allowing the flavors to meld and develop into a cohesive symphony.

Pro Tips for Culinary Bliss:

Simmering Wisdom: Patience is key during the simmering stage. Allowing the stew to simmer low and slow ensures that the flavors meld seamlessly, creating a delectable final dish.
Consistency Control: Achieve your desired consistency by adjusting the amount of broth. For those seeking a thicker stew, consider adding a cornstarch slurry to the mix.

Nutritional Odyssey:

Per Serving (Approximate Values):

Calories: 592
Carbohydrates: 103g
Protein: 33g
Fat: 9g
Fiber: 29g
Sugar: 18g
Sodium: 925mg
Vitamin A: 5226IU
Vitamin C: 126mg
Calcium: 253mg
Iron: 12mg

Note: Nutritional values may vary based on specific ingredient brands and quantities used.

Conclusion:

Our Mixed Bean and Vegetable Stew stands as a culinary masterpiece, celebrating the abundance of wholesome ingredients and the artistry of flavor composition. With a melody of colors, textures, and nutrient-rich components, this stew transcends the ordinary, offering a delightful experience for the senses. As you savor each spoonful, relish in the harmony of vegetables and beans, united in a broth that whispers of warmth and comfort. Whether enjoyed as a standalone meal or paired with crusty bread, this stew is an invitation to a culinary journey that nourishes the body and delights the palate. Allow the flavors to envelop you in a comforting embrace, making each bite a celebration of wholesome goodness.