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Hearty Bean Stew
Servings: x4
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Cuisine Type: North American
Freezable:  Yes
Ingredients:
  • 2 tbsp canola oil
  • 1 onion, yellow, diced (~2/3 cup)
  • 3 cloves garlic, minced (~1 tbsp)
  • 1 1/4 cups beans, navy, canned no salt, drained, rinsed
  • 1 1/4 cups beans, black canned, without salt, drained, rinsed
  • 2 cups vegetable broth, canned low sodium
  • 1 cup beans, white kidney canned no salt added, drained, rinsed
  • 1/4 tsp pepper, black freshly ground
  • 2 onion, green / scallion, chopped (~1/3 cup)
Instructions:
  1. Cooking
    1. Heat the oil in a pot over medium heat.
    2. Add the onions and garlic and saute until onions are soft, about 3 minutes.
    3. Add the navy and black beans and cook, stirring for 2 minutes.
    4. Add half of the broth and simmer for 5 minutes.
    5. Meanwhile, place the white beans in a food processor along with the remaining vegetable broth and puree until smooth.
    6. Add the pureed beans to the pot and stir well to combine.
    7. Simmer for 10 minutes and season with pepper.
    8. Serve topped with green onions.
Nutritional Facts
Nutrient (per serving)% DV
Calories 30215%
Total Fat 8g12%
    Saturated Fat 1g4%
    Trans Fat 0g--
Cholesterol 0mg0%
Sodium 377mg16%
Total Carbohydrate 44g15%
    Dietary Fiber 13g50%
    Sugars 2g--
Protein 15g31%
Vitamin A 212iu4%
Vitamin C 5mg9%
Calcium 89mg9%
Iron 4mg22%