Three Bean Stew

Three Bean Stew
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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 66.2
  • Total Fat: 0.6 g
  • Cholesterol: 0.0 mg
  • Sodium: 270.9 mg
  • Total Carbs: 12.8 g
  • Dietary Fiber: 3.1 g
  • Protein: 3.4 g

View full nutritional breakdown of Three Bean Stew calories by ingredient
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Introduction

Rich and creamy stew with a subtle spice and a hint of smoke. Thickening with eggplant enhances the bold flavors. vegan, gluten free, dairy free, and soy free Rich and creamy stew with a subtle spice and a hint of smoke. Thickening with eggplant enhances the bold flavors. vegan, gluten free, dairy free, and soy free
Number of Servings: 16

Ingredients

    6 cups of beans soaked overnight or from cans - rinsed and drained
    10 cups of water
    1 yellow onion thin sliced
    4 garlic cloves
    9 tsp veggie bouillon, low sodium
    2 tsp cumin
    1/2 tsp smokey salt, or more to taste
    30 oz of diced tomatoes with green chilies
    1 - 2 TB finely diced canned jalapeņo, use more or less to suit your taste preference
    1 medium eggplant in 1 inch cubes
    3 TB Worcestershire sauce

    Suggested garnishes: fresh lime or lemon juice, diced avocado, reduced or non-fat sour cream, crumbled tortilla chips, cilantro leaves, or additional jalapeņo

Directions

Soak 2 cups of dry beans overnight to yield approximately 6 cups of beans (or drain and rinse 6 cups of canned beans)

In a large soup pot simmer beans with 10 cups of water on a medium high heat.

As beans start to simmer add vegetable bouillon, onion, garlic, cumin, and salt. Simmering with the seasoning increases the overall flavor of the beans.

After about 40 minutes of simmering the beans should be tender. Canned beans only need to simmer for about 10-15 minutes.

Once beans are tender add tomatoes and eggplant cubes - let simmer on low heat until eggplant has softened and begins to mix into the broth.

Add Worcestershire sauce and leave to simmer on low heat until ready to serve, adding additional salt if desired.

Serve the soup with a squirt of lime or lemon juice and desired garnishes.

Serving Size: makes 16 - 1 cup servings

Number of Servings: 16

Recipe submitted by SparkPeople user OURLADYOF2NDS.

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