Monday, February 24, 2014

On My Hearth: Global Bean Stew

We returned to South FL yesterday, both of us feeling a little under the weather. Nothing serious, just a scratchy throat and tired. I made a quick grocery store run, decided to make a healthy veggie-full meal to knock those nasty cold germs out of our systems! This Global Bean Soup from Dr. McDougall was perfect, especially since I had almost all of the ingredients on hand.



Global Bean Stew, in Progress photo IMG_20140224_052043_zpsmfyjttof.jpg

Fresh Spinach photo 20140223_162013_zpsloqcggad.jpg

 

Global Bean Stew (McDougall)

  •   3 cups  vegetable broth
  •   1 medium  onion -- chopped
  •   2 stalks  celery -- chopped
  •   2 medium  carrots -- chopped
  •   1 medium  green bell pepper -- chopped
  •   1 medium  red bell pepper -- chopped
  •   3 cloves  garlic -- minced
  •   2 cups  baby potatoes -- chunked
  •   30 ounces  canned cannelini beans -- drained and rinsed
  •   8 ounces  tomato sauce
  •   1 1/2 cups  prepared hummus
  •   1 1/2 tablespoons  dried parsley
  •   1 1/2 tablespoons  soy sauce
  •   1 teaspoon  basil
  •   1/2 teaspoon  oregano
  •   1/2 teaspoon  paprika
  •   1/4  teaspoon  crushed red pepper
  •   1/2  cup  quinoa -- cooked
  •   1 1/2 cups  fresh spinach -- thinly sliced
  1. Place ½ cup of the broth in a large pot. Add onion, celery, carrot, bell pepper, and garlic. Cook, stirring occasionally, for 10 minutes.
  2. Add remaining broth, potatoes, and beans. Bring to a boil, cover, reduce heat and cook for 30 minutes.
  3. Add tomato sauce, hummus, and seasonings. Cook an additional 10 minutes.
  4. Add cooked quinoa, mix well, and cook for 5 minutes.Sir in spinach and cook an additional 2 minutes.
NOTES : This may be made with other cooked grains, such as bulgur, kasha, millet, rice, or even whole wheat couscous (which is not a grain, but a pasta).
Most natural food stores sell prepared low-fat hummus or you can easily make your own by pureeing cooked garbanzo beans with a small amount of broth, garlic, and salt.
This may also be made with garbanzo beans instead of the white beans.
If you can’t find baby potatoes, use larger red potatoes and chop them into bite-sized chunks.
If you want to use chard or kale instead of the spinach, it will need to cook about 5 additional minutes.
Serve this plain in a bowl, over rice, or scooped up with baked tortilla chips.
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Makes 6 Generous Servings; Per Serving: 366 Calories; 8g Fat (19.5% calories from fat); 15g Protein; 61g Carbohydrate; 14g Dietary Fiber; 0mg Cholesterol; 1552mg Sodium.

Global Bean Stew, McDougall photo IMG_20140224_084128_zpskbxfpno0.jpg

This recipe was so good! Hearty and filling and full of healthy ingredients, I can feel those cold germs leaving already!

No menu planning this week, either. Since we hope to be moving (!!!) very soon, I'll be using up as much freezer and pantry items as possible, stay tuned for some of those "mystery ingredient" recipes/posts.

 Hope your week is off to a good start, have a great day!

4 comments:

  1. Looks yummy! Best of luck with the move!

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    Replies
    1. Aisling, catching up on comments, so sorry!! xoxo

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  2. Made this tonight. Was truely sublime!! Will be a regular dish at my house. Especially when something warm and soothing is in order. And its packed with protien, iron and so much more!

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  3. Made this for supper tonight. Was sublime!! Will be a favorite when something warm amd comforting is in order. And its packed with protien and iron, etc, etc. Yummm!!!

    ReplyDelete