White Bean Asparagus Stew Recipe For a Delicious Healthy Dinner

I created and tried this White Bean Asparagus Stew recipe out for the first time for two dinner guests.  That was rather brave!  They were good friends, and you never know how some people react to beans. Sometimes people get gas unless you take the proper steps. Beans Don’t Have to Create Gas – Learn 7 Ways to Avoid Gas

I had taken all the precautions, though, and they loved it!  They explained it was delicious, but I had made the mistake of revealing what was for dessert. They didn’t eat extra helpings of stew because they were saving room for carob brownies! Although I made them wait for an hour to have dessert so as not to interfere with the beans’ digestion.

I hope you enjoy my white bean asparagus stew as much as they did!

White Bean Asparagus Stew Ingredients

Asparagus

Asparagus, with its high fiber content and low glycemic index, is considered a smart carb. The Environmental Working Group’s Clean 15 list of fruits and vegetables with the lowest occurrence of pesticides, as they naturally grow so quickly that the need for pesticides is reduced. It is an excellent source of vitamin K, B vitamins, folate, vitamin C, and vitamin A. It is full of B vitamins (B1, B2, B3, and B6).

Beans

The beans in this stew make it a very healthy dinner. Pulses (including beans) are vegan superfoods that come in many shapes, sizes, and colours, such as white beans, chickpeas, black beans, and kidney beans, to name a few.  Beans are a very healthy addition to a vegan meal and an economical alternative to other protein sources such as meat, dairy, and most grains.  They are full of protein, rich in antioxidants, and very high in fiber. The white beans provide a healthy source of protein in this white bean asparagus stew.
Organic Cannellini Beans, 1 Pound – Raw, Dried, Non-GMO, Kosher, White Kidney Beans in Bulk

Wakame Seaweed

Wakame is a sea vegetable that grows in cool to cold sea waters. It is used in soups, salads, with other dishes, and as a seasoning. It also helps the beans digest better in this white bean asparagus stew.

Wakame (Sea Fern) Whole Seaweed, – Canadian, Organic and Eco-Friendly Certified, Easy to use Sea Vegetable – Hand harvested

Onions

A stew always needs onions in my cooking. WHO recognizes that Onions help relieve symptoms such as coughs, congestion, asthma, and respiratory infections. Onions are full of protective phytonutrients, vitamins, trace minerals, quercetin (an important flavonoid), chromium, and unique anti-inflammatory nutrients.

Garlic

To get the most health benefits from Garlic, let it sit for at least 5 minutes after cutting, before you eat or cook it.  Waiting for 5 – 10 minutes allows the health-promoting allicin to form.  If you do not let it sit, allicin is never formed, so it is worth the wait. Add garlic to your soups, stews, and salad dressings to lower high cholesterol.  Sometimes it is easier to use Organic Freeze Dried Garlic, so no chopping or peeling.

Celery

Celery is a negative-calorie food, meaning it takes the body more calories to digest it than it contains, making it a delicious choice for weight loss.  One stalk of celery has only a few calories because it is high in healthy cellulose fiber. It is 95% water, highly alkaline, and rich in fiber.  Its weight-loss benefits are well known, but you would be surprised by its other exceptional properties. Learn about the 13 Health Benefits of Celery And Celery Seeds

Carrots

Forget about Vitamin A pills. With this orange, crunchy superfood, you get Vitamin A and a host of other powerful health benefits, including beautiful skin, cancer prevention, and anti-aging.  

Learn about the 10 Benefits of Carrots – the Crunchy Superfood Is So Good for You

The carrots and celery add more flavor and crunch to this white bean asparagus stew.

Almond Oil

Almond oil has a high smoke point, making it great for stir-frying and sautéing. It is suitable for High Heat Up To 460°F.  What I like about it is that it has a light, clean flavor that does not alter the taste of the foods I am cooking with it.

Stevia

Since I don’t use sugar in my baking, I often use stevia, which is a healthy alternative.  The stevia plant is lovely and also incredibly good for you.  The leaf is 30 times sweeter than sugar, while extracts are 300-400 times sweeter.  The best stevia will therefore be the one that retains some whole-food value and is water-based.  Liquid forms will be less processed.  Go here to learn How to Get the Best Stevia Without the Bitterness.

Seasoning

Tamari is a premium form of Japanese soy sauce made from fermented soybeans. Made with 100% whole soybeans and no wheat, Wheat Free Tamari Soy Sauce Ohsawa – Wheat-Free Tamari Soy Sauce – Traditionally Brewed, Gluten-Free, Non-GMO, Ideal for Cooking

Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate, derived from healthy soybeans. Ingredients: Bragg Liquid Aminos are made from health-giving, NON-GMO soybeans and purified water. They are an excellent, healthy, gourmet replacement for Tamari and Soy Sauce. Not fermented or heated and Gluten-Free. Bragg’s has a small amount of naturally occurring sodium. No table salt is added. If less sodium is desired, use a 6 oz. Bragg’s spray bottle and dilute with 1/3 distilled water or to taste and then either add in or spray on food.

Basil

Basil has been considered to be ‘The Oldest Herb’.  It has been used for health reasons and for its delicious flavour. It is one of my favorite herbs to use in my kitchen. Basil is full of health benefits, making it a superfood, and it has a fantastic history.

Time to make White Bean Asparagus Stew

If you enjoyed my White Bean Asparagus Stew, I have many other delicious ways to eat those pulses!

Here are more tasty bean recipes:

White Bean Vegetable Stew For a Nutritious, Delicious Dinner – My white bean vegetable stew is a delicious, healthy, vegan, protein-rich meal. This stew is high in potassium for those of you who need a boost in that area.  Also, half a cup of white beans contains nearly 100 mg of calcium.

Creamy Butter Bean Dip – This butter bean dip is a very tasty, healthy and vegan.  The creamy texture makes it good for a dip. Also, very easy to make.

Delicious Black Bean Stew – This black bean stew is so good for a cold fall or winter day. It is delicious and easy to make and filled with nutritious superfood ingredients. Black beans are a favourite bean of mine.

Chilli con Vege – Vegan chili  Gluten-free! This is my very tasty vegan chili recipe which is always enjoyed whenever I serve it. It is full of delicious superfoods so it is very healthy. Also, it is vegan and gluten-free too.

Adzuki Vegetable Bean Stew – This aduki bean stew is a simple recipe made with one of the easiest to digest beans; adzuki beans. I love Adzuki beans and this tasty stew is filling and delicious.This stew is a good source of protein and it is good to eat lots of vegetables too. Here at Real Food for Life we are a great fan of eating lots of healthy superfoods.

Delightful Pumpkin Stew For One of Your Fall Meals– It is fall, so it’s ‘Stew’ time and I think you’re going to love this ‘Vegan Pumpkin Stew’ recipe! Fall is when I start making lots of vegan stews because they are heartening, nourishing and so easy to make. I have to say that summer is my favourite season, but there is so much beauty at this time of the year. I love walking amongst the beautiful fall leaves.