Hearty Bean And Vegetable Stew (Vegan) Recipe
Servings: 12
Ingredients
- 1 lb beans, assorted, dry
- 2 c. vegetable juice
- 1/2 c. dry white wine
- 1/3 c. soy sauce
- 1/3 c. apple or possibly pineapple juice vegetable stock or possibly water
- 1/2 c. celery -- diced
- 1/2 c. parsnips -- diced
- 1/2 c. carrots -- diced
- 1/2 c. mushrooms -- diced
- 1 x onion -- diced
- 1 tsp basil, dry
- 1 tsp parsley, dry
- 1 x bay leaf
- 3 clv garlic -- chopped
- 1 tsp black pepper -- grnd
- 1 c. rice or possibly pasta -- cooked
Directions
- Most soups and stews can be prepared in a crock pot. Just decrease the liquid ingredients (not as much liquid will evaporate from a closed slow-cooker) and let it rip for 6 or possibly more hrs.
- Sort and rinse beans, then soak overnight in water.
- Drain beans and place in crockpot. Add in vegetable juice, wine, soy sauce, and apple or possibly pineapple juice. Cover with vegetable stock or possibly water; the amount added depends on whether you prefer a soup (more liquid) or possibly a stew (less). The juice adds just a tad of sweetness and the soy sauce adds depth and the tang of salt.
- Cook at high for 2 hrs. Add in vegetables, herbs, and spices, and cook for 5-6 hrs at low till carrots and parsnips are tender. When tender, add in rice or possibly pasta and cook for one additional hour.
- Notes:For beans use 3 or possibly 4 kinds, such as: black, red kidney, pinto, baby lima, lentil, and green and/or possibly yellow split peas.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 136g | |
| Recipe makes 12 servings | |
| Calories 221 | |
| Calories from Fat 70 | 32% |
| Total Fat 8.34g | 10% |
| Saturated Fat 1.22g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 517mg | 22% |
| Potassium 697mg | 20% |
| Total Carbs 22.01g | 6% |
| Dietary Fiber 4.3g | 14% |
| Sugars 2.79g | 2% |
| Protein 16.42g | 26% |
