Heart Healthy
This savory vegetarian stew will make meatlovers forget there's no meat!
Print Recipe
French-Style Bean Stew
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Servings
6
Ingredients
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2 medium bay leaves -
6 cups water -
8 oz. black beans -
2 medium carrots -
Cooking spray -
1/2 cup dry white wine -
1 1/2 tsp. fennel seeds -
4 medium garlic cloves -
8 oz. Great Northern beans -
1 large green bell pepper -
1/4 cup light or dark molasses -
1 large onion -
1/2-3/4 tsp. red pepper flakes -
3 medium celery -
1/2 tsp. salt -
1/2 thyme -
16 oz. tomato sauce -
1 1/4 cups vegetable broth
Directions
Tip: Click on step to mark as complete.
-
In a Dutch oven, stir together the water and beans. Bring to a boil over high heat. Reduce the heat and simmer for 5 minutes. Remove from the heat. Let stand, covered, for 1 hour. Or, put the water and beans in a large bowl. Let stand, covered, for 6 to 12 hours. With either method, drain the beans in a colander, rinse, and drain again. Set aside. -
When the beans are ready, dry the Dutch oven and lightly spray with cooking spray. Cook the celery, carrots, bell pepper, onion, and garlic over medium heat for 20 minutes, or until tender, stirring occasionally. Stir in the remaining ingredients and the beans. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 2 1/2 to 3 hours, or until the beans are tender, adding water if necessary and stirring occasionally. Discard the bay leaves before serving the stew.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 359 | |
|---|---|---|
| Total Fat | 1.0 g | |
| Saturated Fat | 0.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 0.5 g | |
| Monounsaturated Fat | 3.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 275 mg | |
| Total Carbohydrate | 68 g | |
| Dietary Fiber | 13 g | |
| Sugars | 26 g | |
| Protein | 18 g | |
Dietary Exchanges
1 lean meat, 4 starch, 2 vegetable
-
Servings
6
Ingredients
-
2 medium bay leaves -
6 cups water -
8 oz. black beans -
2 medium carrots -
Cooking spray -
1/2 cup dry white wine -
1 1/2 tsp. fennel seeds -
4 medium garlic cloves -
8 oz. Great Northern beans -
1 large green bell pepper -
1/4 cup light or dark molasses -
1 large onion -
1/2-3/4 tsp. red pepper flakes -
3 medium celery -
1/2 tsp. salt -
1/2 thyme -
16 oz. tomato sauce -
1 1/4 cups vegetable broth
Directions
Tip: Click on step to mark as complete.
-
In a Dutch oven, stir together the water and beans. Bring to a boil over high heat. Reduce the heat and simmer for 5 minutes. Remove from the heat. Let stand, covered, for 1 hour. Or, put the water and beans in a large bowl. Let stand, covered, for 6 to 12 hours. With either method, drain the beans in a colander, rinse, and drain again. Set aside. -
When the beans are ready, dry the Dutch oven and lightly spray with cooking spray. Cook the celery, carrots, bell pepper, onion, and garlic over medium heat for 20 minutes, or until tender, stirring occasionally. Stir in the remaining ingredients and the beans. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 2 1/2 to 3 hours, or until the beans are tender, adding water if necessary and stirring occasionally. Discard the bay leaves before serving the stew.
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