Vegan Bean Stew

Hello there! Again, it’s been quite a while since my last blog post, but I like to think I go for quality and not quantity! (Such a cop out).

It has been absolutely freezing here in Melbourne over the past few weeks, and if that’s any indication of how cold winter is going to be, we’d better start stocking up on some of our favourite soup and stew recipes.

Today I’ll be sharing a wonderful winter warmer recipe that will keep you going through the colder months. It’s completely vegan, and trust me, you’re not going to miss the meat! It’s packed with heaps of legumes to keep you feeling full, and the best part is, it’s freezer friendly! Just store it in some plastic containers and when you’re ready to eat it, just microwave it for about 10 minutes!

This recipe makes around 6 generous servings.

Ingredients:

  • 3 tbs canola oil
  • 1 medium brown onion, diced
  • 1 medium red onion, diced
  • 7 cloves garlic, finely chopped
  • 1 large carrot, diced
  • 1 large sweet potato, diced
  • 2.5 tbs ground coriander
  • 2 tbs ground cumin
  • 2 tbs curry powder
  • 1 tbs cayenne pepper/ chilli powder (optional)
  • 1 large red capsicum, cut into long strips
  • 1 large yellow capsicum, cut into long strips
  • 1 large zucchini, diced
  • 1 large eggplant, diced
  • 1 x 400g tin lentils
  • 1 x 400g tin red kidney beans
  • 1 x 400g tin four bean mix
  • 1 x 400g tin diced tomatoes
  • 1.25 – 1.5L vegetable stock (depending on desired consistency)
  • To serve: lemon juice, extra virgin olive oil, avocado, rocket, heirloom tomatoes, rice

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Method:

  1. In a large pot on medium heat, heat the oil and sweat off the onions and garlic. Add a pinch of salt to help extract all the water from the vegetables.
  2. Once sweated off, add carrot, sweet potato and all spices and cook for around 5 minutes, stirring and adding more oil to stop burning (if necessary)
  3. Add in capsicums, zucchini and eggplant and mix together with other ingredients. Cook for 3 minutes or until starting to soften.
  4. Add in all tinned items and vegetable stock* and increase the heat to high. Bring the mixture to the boil, allow to hard boil for 3 minutes, then reduce heat to a simmer.
  5. Cook the stew, uncovered, until all vegetables are tender. Season with salt and pepper.
  6. Serve stew on top of a bed of rice, garnished with rocket leaves, avocado, coriander leaves, raw heirloom tomatoes, lemon juice and a drizzle of extra virgin olive oil.

*The amount of stock added will determine the consistency of your stew. If you like a lot of liquid (almost like a soup), add 1.5L, if you like a thicker stew, add 1 – 1.25L.

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Hope you enjoyed the recipe! Now I’m off to defrost myself in a very hot shower 😛

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