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Beef and Parsnip Stew
Learn how to prepare all kinds of stews that can warm up even the coldest day or night.
Savory Bean Stew
Prep and Cook Time: 30 minutes
Yield: Makes 6 (1-cup) servings
Ingredients:
Black pepper
1
tablespoon olive or vegetable oil
1
cup frozen vegetable blend (onions, celery, red and green bell peppers)
1
can (15-1/2 ounces) chickpeas (garbanzo beans), rinsed and drained
1
can (15 ounces) pinto beans, rinsed and drained
1
can (15 ounces) black beans, rinsed and drained
1
can (14-1/2 ounces) diced tomatoes with roasted garlic, undrained
3/4
teaspoon dried thyme leaves
3/4
teaspoon dried sage leaves
1/2
to 3/4 teaspoon dried oregano leaves
3/4
cup vegetable broth or chicken broth, divided
1
tablespoon all-purpose flour
Salt and black pepper
3
cups water
3/4
cup yellow cornmeal
3/4
teaspoon salt
Preparation:
1.
Heat oil in large saucepan over medium heat until hot. Add vegetable blend; cook and stir 5 minutes. Stir in beans, tomatoes with juice and herbs. Mix 1/2 cup vegetable broth and flour. Stir into bean mixture; bring to a boil. Boil, stirring constantly, 1 minute. Reduce heat to low; simmer, covered, 10 minutes. Add remaining 1/4 cup broth; season to taste with salt and black pepper.
2.
While stew is simmering, prepare Polenta. Bring 3 cups water to a boil. Reduce heat to medium; gradually stir in cornmeal and salt. Cook 5 to 8 minutes or until cornmeal thickens and holds its shape, but is still soft. Season to taste with black pepper. Spread Polenta over plate and top with stew.
Tip
For a special touch, stir browned smoked sausages, cut into 1-inch pieces, into the stew for 10 minutes of simmering.
Nutritional Information:
| Serving Size: | |
| Sodium | 1,169 mg |
| Protein | 17 g |
| Fiber | 11 g |
| Carbohydrate | 57 g |
| Total Fat | 6 g |
| Calories | 308 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 3-1/2 |
| Fat | 1/2 |
This recipe appears in:
Stews
