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Lectin-Light Vegetable and Bean Stew

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Description

A highly nutritious, affordable and easy-to-make meal. Easy to store and freeze. 


Ingredients

  • Extra virgin olive oil
  • 1 big red onion, chopped
  • 2 carrots, chopped
  • 1 fennel bulb, chopped
  • 5 celery ribs, chopped
  • 4 big garlic cloves
  • 1 big piece of ginger (a little bigger than thumb size)
  • 1 bunch Swiss chard, chopped
  • 1 big handful of arugula OR mustard greens
  • 1 1/2 cup pressure cooked cannellini beans
  • 1 bunch parsley, chopped
  • 1/2 teaspoon allspice
  • salt and pepper to taste
  • few sprigs of fresh thyme

Instructions

  1. Make sure you have some warm/hot water on the stove ready to use, as well as the pressure-cooked beans.
  2. Add a generous quantity of extra virgin olive oil to a big soup or stew pot and heat on medium. 
  3. Add half of the onion, carrots, fennel and celery. Sautee and occasionally stir for about 10-15 minutes or until everything softens and becomes fragrant. 
  4. Meanwhile make a ginger and garlic paste, by smashing the ginger and garlic in a mortar and pestle, however is easier for you, grating them is an option, or a blender if you make a bigger quantity. Once all smashed, add some salt and pepper, extra virgin olive oil and mix well. Set aside (or store in the fridge if you make it in advance). If you make a bigger quantity freeze in ice cubes for later use). 
  5. Add half of the ginger-garlic paste to the pot and stir again. Cook for a few more minutes. Add the rest of the onion, carrots, fennel, celery. Add the all-spice, thyme, salt and pepper. Stir well, add a little bit of warm water to the pot. Continue to stir occasionally and add water every time so the veggies don’t stick to the pot. Continue to cook for 10-15 more minutes. 
  6. Use warm water to cover the veggies. Add the Swiss chard, the beans, stir well and cover the pot for 5 minutes. If you use mustard greens, add them with the Swiss chard, if you use softer greens like arugula or spinach, add them after 5 minutes. 
  7. Add more of the ginger-garlic paste, but leave just a little bit more for serving. 
  8. Add fresh parsley, more salt and pepper to taste. Add some fresh extra virgin olive oil to the paste that is left, and drizzle some of that mixture on each plate. 
  9. Freeze the leftovers.