Vegetarian 3 Bean Stew Food

VEGETARIAN BLACK BEAN STEW

Steps:

• Heat the oil in a large skillet or pot over medium high heat.
• Add the onion, garlic, celery, carrot, and red pepper.
• Cook covered for about 5 to 6 minutes, occasionally stirring.
• Add the cumin and tomatoes. Cook for another 2 to 3 minutes.
• Add the beans, orange juice and orange zest.
• Cover and let simmer for 3 to 5 minutes or until the vegetables are tender and the broth has thickened into a nice stew.

CREAMY THREE BEAN STEW

Steps:

• Heat a dash of oil in a large saucepan, and add the diced onion and carrot. Cook over a medium heat for a few minutes, stirring regularly, until the onion has softened slightly. Add the garlic, courgette and mushrooms, and cook for a further 5 minutes, until the vegetables are beginning to soften.
• Add the three drained tins of beans, tin of tomatoes, and tin of tomato soup. Also add the oregano and black pepper, along with a crumbled stock cube (or just some salt, if you prefer).
• Bring to a simmer, and cook for around 20-30 minutes, stirring occasionally, until the liquid has reduced to produce a thick sauce.
• Add the cream, mix to combine, and serve warm, garnished with fresh parsley if desired.

VEGETARIAN 3 BEAN STEW

Steps:

• In a heavy bottomed pan, heat olive oil on medium heat. Add onions, carrots, bell pepper and chopped garlic. Cook on medium flame until the veggies are tender, about 6~8 minutes. Next add the ground cumin, coriander, dried thyme and bay leaf. Mix well and cook for 1 minute.
• Stir in tomato paste and fire roasted tomatoes. Cook for 1~2 minutes. Add vegetable stock/ water; bring the mixture to a boil. Lower the heat and simmer till the carrots are tender, about 6~8 minutes.
• Once the carrots are tender, add the beans, salt and pepper. Bring the mixture to a boil and simmer for 3~4 minutes. Turn off the heat, stir in vinegar, hot sauce and mix well. Check the seasonings and add more salt & pepper. Serve hot!!
• Heat Instant pot on Sauté mode. Once the pot is hot, add the oil. Add onions, carrots and bell pepper. Cook, stirring occasionally, for 4~5 minutes. Add the crushed garlic and cook for 1 minute. Next add the ground cumin, coriander, dried thyme and bay leaf. Mix well and cook for 1 minute.
• Stir in tomato paste and fire roasted tomatoes. Cook for 1~2 minutes. Add vegetable stock/ water and the beans. Make sure to scrape the bottom of the pot to remove any stuck bits.
• Place the lid on, lock it, and close the steam valve. Set the timer for 3 minutes on High Pressure.When the timer sounds, let the steam release naturally for 10 minutes, then quick release the reminder. Open the pressure cooker and stir in the chopped cilantro.
• Preheat oven to 450°F. Line a baking sheet with foil or grease it lightly.
• Spread the chopped potatoes on the baking sheet and add salt and pepper. Drizzle oil and toss to coat the potatoes evenly.Bake in the preheated oven for 20~30 minutes, tossing every 10 minutes until potatoes are crisp outside and tender inside.
• Place the beans in a serving bowl, top it with a serving of roasted potatoes and brown rice. Garnish with chopped cilantro and serve.

VEGETARIAN RED BEAN STEW

Steps:

• Place the beans and water in a saucepan and bring to a boil. Cover, reduce to a simmer and cook until the small beans are creamy, not powdery, 45 to 60 minutes. Remove from the heat.
• Heat the olive oil in a large stockpot or Dutch oven over medium heat. Cook the onions with 1 teaspoon of the salt and the black pepper until golden, 10 to 15 minutes. Add the garlic, reduce the heat and cook, stirring frequently, until the aroma is released.
• Pour the red beans with their liquid into the stockpot, along with the toasted Anchos, parsnips and carrots. Turn the heat up to medium and cook at a low boil for 10 minutes. Add the remaining vegetables and 1 teaspoon salt. Simmer until all the vegetables are soft, about 15 minutes longer. Remove and discard any chile skin that floats to the top. Ladle into large bowls and serve hot with a dollop of Ancho salsa.
• Toast the chiles directly over a medium gas flame or in a cast-iron skillet until soft and brown, turning frequently to avoid scorching. Slice the chiles into 1-inch strips, then into a very fine julienne. Combine all of the ingredients in a bowl, mix well and let sit at least 30 minutes or as long as 2 hours before serving. Ancho salsa keeps a few days in the refrigerator.

VEGETARIAN STEW WITH KIDNEY BEANS

Steps:

• Soak the beans overnight.
• Rinse and cook for 1/2 hour.
• (skip this step if using can beans) Add 2-3 cups water and bring back to boil.
• Add the vegetables and bring back to boil.
• Simmer, covered, until the potato and beans are thoroughly cooked.
• Takes about 1 hour, the longer it simmers the better its flavour.
• To thicken: in a container, shake up 2-3 tablespoons flour with a 1/2 cup of water.
• Add to the stew and bring to a boil.
• Boil for 5 minutes, stirring often to prevent sticking.
• Add a small amount of tamari sauce (soy sauce) to darken the stews color if desired.
• A few teaspoons nutritional yeast flakes for added flavour if desired.
• This stew refrigerates and freezes well.