White Bean Asparagus Stew For a Tasty Dinner

This vegan recipe is healthy as it is full of superfoods.

I created and tried this White Bean Asparagus Stew recipe out for the first time on 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.

I had taken all the precautions though, and they loved it!  They explained it was very tasty 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 digesting.

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

Asparagus Superfood

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

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.  They are a very healthy addition to a vegan meal. They are full of protein, rich in antioxidants and very high in fiber. They are good in so many ways: your body, your blood, your pocketbook, your taste buds, and even the environment. Beans are generally considered a low cost, healthy alternative to most other protein sources like meat, dairy, and most grains. The white beans add very healthy protein to this white bean asparagus stew.

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

Onions and Garlic

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.

To get the most health benefits from Garlic, let it sit for a minimum of 5 minutes, after cutting and before eating or cooking.  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 some garlic to your soups, stews, and salad dressing recipes to lower high cholesterol.  Sometimes it is easier to use some Organic Freeze Dried Garlic so no chopping and peeling.

celeryCelery is a negative calorie food, meaning it takes the body more calories to digest it than the food itself contains making it a very good food for weight loss.  One stalk of celery has only a few calories because it is full of healthy cellulose. It is 95% water, very alkaline and filled with fiber.  Its weight loss benefits are well known but you would be surprised at its other amazing properties.

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.

The carrots and celery add more tasty and crunchy vegetables to this white bean asparagus stew.

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

As I don’t use sugar for my baking I often use stevia which is the healthy option.  The stevia plant is incredibly sweet 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.

Tamari is a premium form of Japanese soy sauce made with just fermented soybeans. Made with 100% whole soybeans and no wheat, Ohsawa Organic Tamari is an excellent choice for those who are wheat-sensitive.

It is properly known as 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 has been considered to be ‘The Oldest Herb’.  It has been used for health reasons for its distinct flavour which is delicious.  It is one of my favorite herbs to use in my kitchen.

white bean asparagus stew

Time to make White Bean Asparagus Stew

White Bean Asparagus Stew

I created and tried this White Bean and Asparagus Stew recipe out for the first time on 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.
I had taken all the precautions though, and they loved it!  They explained it was very tasty 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 digesting.
I hope you enjoy this as much as they did!
Course Soup
Cuisine gluten-free, vegan, vegetarian
Keyword asparagus, asparagus stew, Gluten-free, soup, stew, Vegan, vegetarian, white bean stew, white beans
Servings 4
Author Diana Herrington

Ingredients

  • 1 1/2 cups dry white beans
  • 2 pieces wakame seaweed
  • 4 bay leaves
  • 1 large onion chopped finely
  • 1/2 lb. green asparagus remove woody stems and cut into 2 inch pieces
  • 4 Tbsp almond oil
  • 2 carrots sliced into rounds
  • 2 pieces celery chopped
  • 1-3 cloves garlic chopped
  • 1/4 tsp liquid stevia
  • 1 tsp basil
  • 1 tsp marjoram
  • 2-3 Tbsp Tamari
  • 2-3 Tbsp Braggs
  • 1 Tbsp fresh parsley minced
  • Fresh ground black pepper to taste

Instructions

  • Cook the white beans for 1 – 2 hours (time is dependent on the age of the beans) according to recipe titled “COOKING BEANS”.
  • When the white beans are soft, add the Wakame, bay leaves, Braggs, Tamari, basil, marjoram, and stevia.
  • Chop the onion finely. Slice the carrots into rounds. Remove the woody part of the asparagus and cut it into 2-inch pieces. Chop the celery and garlic.
  • In a pan sauté the onion, celery, and garlic in oil.   When they are golden brown, add them to the cooked beans.
  • Then add the carrots and asparagus.
  • Simmer for half an hour or till vegetables are tender.
  • Mix in the parsley and add black pepper to taste.
  • Now serve your delicious 'White Bean Asparagus Stew'.

Notes

Find out more about the healthy ingredients I used for this white bean and asparagus stew: beans, Wakame (seaweed), onion, asparagusalmond oil, carrots,  celery,  garlic,  stevia, basil, Tamari, Braggs.
Let’s not forget that this stew is full of protein which is from the beans. Do cook the beans so they are not gassy.  Learn How to Cook Beans. It is easy to cook beans but it requires planning ahead of time.
Cook beans for 1 – 2 hours (time is dependent on the age of the beans) according to recipe titled “COOKING BEANS”.

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 Vegan
White Bean Vegetable Stew For a Nutritious, Delicious Dinner

 White Bean Vegetable Stew For a Nutritious, Delicious Dinner – My white bean vegetable stew is a delicious, healthy vegan protein meal filled with vegetables. This stew is high in potassium for those of you who need a boost in that area.  Also, half a cup of white beans is loaded with close to 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 Bean StewAdzuki 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.

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Diana Herrington

Diana has been writing about natural health and wellness for over 20 years. Having used foods to heal her own body, she now shares her wisdom with others.

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9 Comments

  1. We love beans and asparagus, so you can be sure, we will be trying this recipe.

    Thanks for sharing. Dianna & Harvey

  2. This is simply one of the best dishes I have ever prepared ! I enjoy vegetarian cooking and I try all kinds of crazy recipes, but this one was fairly straightforward (liquid stevia was the hardest ingredient to find) and I will be preparing this again whenever I have guests for dinner.
    The only critique I offer is that the list of ingredients does not mention garlic but in the cooking instructions I have to add garlic with the chopped onion. This is probably not a concern for most cooks, but I have to follow cooking instructions to the letter since I don’t have much experience. I used 5 cloves of minced garlic which I sauteed along with the celery and onion. Must have been right because the flavor was spot on !!!

  3. Happy to hear you enjoyed it Mike. Thank you for letting me know about the list of ingredients; I have now added the garlic to the list. Of course you can use as much or as little as you would like.

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