White Bean Vegetable Stew For a Nutritious, Delicious Dinner

A vegan recipe for a meal full of protein

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.

vegan

Let’s not forget that this stew is full of protein which is from the beans. Best to cook the beans so they are not gassy. Learn  How To Cook Beans and Lentils To Prevent GasIt is easy to cook beans but it requires planning ahead of time.

White Bean Vegetable Stew veganPulses (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.

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Spinach was a superfood even before there was the term superfood.  I’m referring of course to Popeye the Sailor Man. One can of the green stuff and he turned into muscle popping tornado of energy. Even without Popeye’s recommendation, spinach contains more nutrients per calorie than any other food on the earth. It is loaded with vitamins like A, K, D, and E and a host of trace minerals and is a good source of omega 3 fatty acid.

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. The main reason I add to this white bean vegetable stew is that it helps the beans digest better.

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.

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 a soft crunch to this white bean vegetable stew.

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.

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.

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. It adds a delicious flavour to this white bean vegetable stew.

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.

White Bean Vegetable Stew vegan

Time to make a white bean vegetable stew!

White Bean Vegetable Stew

My white bean vegetable stew is a very yummy, healthy 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.
Course Main Course, Soup
Cuisine gluten-free, vegan, vegetarian
Keyword Gluten-free, stew, Vegan, vegetables, vegetarian, white bean stew, white beans
Author Diana Herrington

Ingredients

  • 1 1/2 cups white beans
  • 2 pieces wakame seaweed
  • 4 bay leaves
  • 1 large onion
  • 1-3 cloves garlic
  • 1/2 lb. spinach or beet greens
  • 4 Tbl vegetable oil
  • 1 stalk celery
  • 2 carrots
  • 1/4 tsp light liquid stevia
  • 1 tsp basil
  • 1 tsp marjoram
  • 2-3 Tbl Braggs
  • 1 Tbl fresh parsley
  • fresh ground black pepper

Instructions

  • Cook beans for 1 – 2 hours (time is dependent on the age of the beans) according to recipe titled “COOKING BEANS”.
  • When beans are soft, add wakame, bay leaves, Braggs, basil, marjoram, and stevia.
  • Finely chop the onion and garlic. Slice the carrots and celery.
  • Sauté the onion, carrots, celery, and garlic in oil.   When golden brown, add to the cooked beans.
  • Then chop the spinach or beet greens and add to the pot.
  • Simmer for half an hour or till vegetables are tender.
  • Mix in the parsley and add black pepper to taste.
  • Now serve and enjoy your White Bean Vegetable Stew.

Notes

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: see my recipeIt is easy to cook beans but it requires planning ahead of time.

MyStew Recipe is full of healthy ingredients: onion, carrots, spinach, stevia, celery, Seaweed, basil, and Braggs.

Now that you have made your White Bean Vegetable Stew, here are more recipes to check out.

Here are Some of My Favorite Stews

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 Vegetable Stew – This is a simple recipe with one of the easiest to digest beans; adzuki beans. I love Adzuki beans and this tasty stew is filling and delicious.

Spring White Bean and Asparagus Stew– How about a very yummy, healthy 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.

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.

 Warming Vegetable Stew with Peanut Butter – This is a tasty vegetable stew with peanut butter and it is filled with superfood vegetables. The sweet potatoes add that sweetness to the stew making it extra tasty.  It has good vegan protein from the peanut butter too.  It is very good for cold winter days.

 Lentil Stew is Nutritious, Full of Superfoods and Is Tasty – Lentil stew has all the benefits of the mighty superfood lentils which are full of protein plus many more nutritious vegetables. And it is a tasty meal.

Let us know how you made this white bean vegetable stew.

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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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