Three-bean Super Stew

Healthy and Flavorful Three-Bean Super Stew Recipe

Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

This Three-bean Super Stew is a hearty and flavorful dish that is perfect for a cozy night in. Packed with protein and fiber from the three different types of beans, this stew is not only delicious but also nutritious. The combination of spices and fresh ingredients creates a rich and satisfying flavor profile that will leave you wanting more.

History

This recipe is inspired by traditional bean stews found in various cuisines around the world. Beans have long been a staple in many cultures due to their affordability, versatility, and nutritional value. By combining different types of beans with aromatic spices and fresh vegetables, this Three-bean Super Stew offers a modern twist on a classic dish.

Ingredients

salt and ground white pepper, to taste
0.25 cup chopped fresh cilantro (reserve a few whole sprigs for garnish)
1 tbsp olive oil
1 small red onion, diced
1 small green bell pepper, diced
1 large tomato, cored and diced
1 tsp cumin seed
1 tsp coriander
1 tbsp peeled, minced fresh ginger
2 cups vegetable stock
1 cup cooked lentils
1 cup cooked black beans
1 cup cooked chickpeas

How to prepare

In a large pot, heat oil over medium heat.
Add onion and bell pepper and cook, stirring often, until soft.
Add tomato and cook, stirring occasionally, until soft and juicy, about 2 minutes.
Stir in cumin, coriander, and ginger, and mix well.
Add stock, lentils, black beans, chickpeas, and cilantro and simmer, covered, for 5 to 10 minutes.
Season with salt and pepper.
Serve hot over rice and garnish with cilantro.

Variations

Add diced sweet potatoes or butternut squash for a touch of sweetness.
Stir in a spoonful of coconut milk for a creamy finish.
Top with avocado slices or a dollop of Greek yogurt for extra richness.

Cooking Tips & Tricks

To save time, use canned beans instead of cooking them from scratch.

- For a smokier flavor, add a dash of smoked paprika or chipotle powder.

- Feel free to customize the stew with your favorite vegetables or herbs.

- Make a big batch and freeze individual portions for quick and easy meals.

Serving Suggestions

Serve the Three-bean Super Stew over cooked rice or quinoa for a complete meal. Garnish with fresh cilantro and a squeeze of lime juice for added flavor.

Cooking Techniques

Use a heavy-bottomed pot to prevent burning and ensure even cooking.

- Simmer the stew on low heat to allow the flavors to meld together.

- Taste and adjust the seasoning before serving.

Ingredient Substitutions

Use any combination of beans such as kidney beans, pinto beans, or navy beans.

- Substitute ground cumin and coriander for the whole seeds if desired.

- Swap the vegetable stock for chicken or beef broth for a meatier flavor.

Make Ahead Tips

This Three-bean Super Stew can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave before serving.

Presentation Ideas

Serve the stew in individual bowls and garnish with a sprig of fresh cilantro for a pop of color. Pair with warm crusty bread or cornbread for a complete meal.

Pairing Recommendations

Pair this Three-bean Super Stew with a crisp green salad or roasted vegetables for a well-rounded meal. For a heartier option, serve with cornbread or garlic bread.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop or in the microwave until heated through.

Nutrition Information

Calories per serving

Calories: 280

Carbohydrates

Total Carbohydrates: 45g

Dietary Fiber: 12g

Sugar: 4g

Fats

Total Fat: 4g

Saturated Fat: 1g

Trans Fat: 0g

Proteins

Protein: 15g

Vitamins and minerals

Iron: 4mg

Calcium: 80mg

Vitamin C: 20mg

Alergens

This recipe is free of common allergens such as dairy, nuts, and gluten.

Summary

This Three-bean Super Stew is a well-balanced meal that provides a good source of protein, fiber, and essential vitamins and minerals. It is a healthy and satisfying option for vegetarians and vegans.

Summary

This Three-bean Super Stew is a delicious and nutritious dish that is perfect for a comforting meal. Packed with protein, fiber, and flavor, this stew is sure to become a new favorite in your recipe rotation. Enjoy it on its own or paired with your favorite sides for a satisfying and wholesome meal.

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a chilly autumn afternoon, and I was rummaging through my old recipe box, looking for something warm and hearty to cook for dinner. As I flipped through the yellowed index cards and stained pieces of paper, my eyes landed on a simple, handwritten note that read "Three-bean Super Stew."

I remembered where I had gotten this recipe from - an old friend of mine, Mrs. Jenkins, who had passed away many years ago. Mrs. Jenkins was a wonderful cook and always had a pot of something delicious simmering on her stove whenever I visited. I had asked her for the recipe for her signature Three-bean Super Stew, and she had been more than happy to share it with me.

I smiled as I held the recipe card in my hand, feeling a wave of nostalgia wash over me. Mrs. Jenkins had been like a second mother to me, and I missed her dearly. I decided then and there that I would make her Three-bean Super Stew in her honor.

I gathered the ingredients - three different types of beans, some diced tomatoes, onions, garlic, and a variety of spices - and set to work in the kitchen. As I chopped and stirred, the familiar scents of cumin and paprika filled the air, transporting me back to Mrs. Jenkins' cozy kitchen.

I let the stew simmer on the stove for hours, allowing the flavors to meld together and the beans to soften to perfection. The rich, earthy aroma of the stew wafted through the house, making my stomach growl in anticipation.

Finally, it was time to serve. I ladled the steaming stew into bowls and garnished each one with a dollop of sour cream and a sprinkle of fresh cilantro. I took a tentative bite, savoring the warm, comforting flavors that reminded me so much of Mrs. Jenkins.

As I ate, memories of my dear friend flooded back to me - her warm smile, her infectious laughter, and the way she would always have a pot of stew waiting for me whenever I visited. I felt a tear slip down my cheek as I thought about how much I missed her.

But as I sat there, enjoying the Three-bean Super Stew that she had so generously shared with me, I felt her presence with me once again. I knew that she was looking down on me, smiling at the thought of me carrying on her legacy through her beloved recipe.

And so, every time I make Mrs. Jenkins' Three-bean Super Stew, I am reminded of the love and friendship that we shared. It is a dish that not only warms the body but also warms the soul, connecting me to memories of the past and the people who have touched my life in meaningful ways.

As I finished my bowl of stew, I whispered a silent thank you to Mrs. Jenkins for sharing her recipe with me. And I knew that as long as I continued to cook her Three-bean Super Stew, she would always be with me, guiding me with her love and wisdom.