French-Style Bean Stew

Average Rating:

French Style Bean Stew
×

French-Style Bean Stew

This savory vegetarian stew will make meatlovers forget there's no meat!

Ingredients

Servings  6  

  • 2 medium dried bay leaves
  • 6 cups water
  • 8 oz. dried black beans, sorted for stones and shriveled beans, rinsed, drained
  • 2 medium carrots (chopped)
  • Cooking spray
  • 1/2 cup dry white wine (regular or nonalcoholic)
  • 1 1/2 tsp. dried fennel seeds (crushed)
  • 4 medium garlic cloves (crushed, minced)
  • 8 oz. dried Great Northern beans or other dried white beans, sorted for stones and shriveled beans, rinsed, drained
  • 1 large green bell pepper (chopped)
  • 1/4 cup light or dark molasses
  • 1 large onion (chopped)
  • 1/2-3/4 tsp. crushed red pepper flakes
  • 3 medium ribs of celery
  • 1/2 tsp. salt
  • 1/2 dried thyme (crushed)
  • 16 oz. canned, no-salt-added tomato sauce
  • 1 1/4 cups fat-free, low-sodium vegetable broth

Directions

Tip: Click on step to mark as complete.

  1. In a Dutch oven, stir together the water and beans. Bring to a boil over high heat. Reduce the heat and simmer for 5 minutes. Remove from the heat. Let stand, covered, for 1 hour. Or, put the water and beans in a large bowl. Let stand, covered, for 6 to 12 hours. With either method, drain the beans in a colander, rinse, and drain again. Set aside.
  2. When the beans are ready, dry the Dutch oven and lightly spray with cooking spray. Cook the celery, carrots, bell pepper, onion, and garlic over medium heat for 20 minutes, or until tender, stirring occasionally. Stir in the remaining ingredients and the beans. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 2 1/2 to 3 hours, or until the beans are tender, adding water if necessary and stirring occasionally. Discard the bay leaves before serving the stew.

Nutrition Facts

French-Style Bean Stew

CaloriesCalories

359 Per Serving

ProteinProtein

18g Per Serving

FiberFiber

13g Per Serving

Nutrition Facts

Calories 359
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.0 g
Cholesterol 0 mg
Sodium 275 mg
Total Carbohydrate 68 g
Dietary Fiber 13 g
Sugars 26 g
Protein 18 g

Dietary Exchanges
1 lean meat, 4 starch, 2 vegetable

 

This savory vegetarian stew will make meatlovers forget there's no meat!

Nutrition Facts

French-Style Bean Stew

CaloriesCalories

359 Per Serving

ProteinProtein

18g Per Serving

FiberFiber

13g Per Serving
×
Calories 359
Total Fat 1.0 g
Saturated Fat 0.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.0 g
Cholesterol 0 mg
Sodium 275 mg
Total Carbohydrate 68 g
Dietary Fiber 13 g
Sugars 26 g
Protein 18 g

Dietary Exchanges
1 lean meat, 4 starch, 2 vegetable

Ingredients

Servings  6  

  • 2 medium dried bay leaves
  • 6 cups water
  • 8 oz. dried black beans, sorted for stones and shriveled beans, rinsed, drained
  • 2 medium carrots (chopped)
  • Cooking spray
  • 1/2 cup dry white wine (regular or nonalcoholic)
  • 1 1/2 tsp. dried fennel seeds (crushed)
  • 4 medium garlic cloves (crushed, minced)
  • 8 oz. dried Great Northern beans or other dried white beans, sorted for stones and shriveled beans, rinsed, drained
  • 1 large green bell pepper (chopped)
  • 1/4 cup light or dark molasses
  • 1 large onion (chopped)
  • 1/2-3/4 tsp. crushed red pepper flakes
  • 3 medium ribs of celery
  • 1/2 tsp. salt
  • 1/2 dried thyme (crushed)
  • 16 oz. canned, no-salt-added tomato sauce
  • 1 1/4 cups fat-free, low-sodium vegetable broth

Directions

Tip: Click on step to mark as complete.

  1. In a Dutch oven, stir together the water and beans. Bring to a boil over high heat. Reduce the heat and simmer for 5 minutes. Remove from the heat. Let stand, covered, for 1 hour. Or, put the water and beans in a large bowl. Let stand, covered, for 6 to 12 hours. With either method, drain the beans in a colander, rinse, and drain again. Set aside.
  2. When the beans are ready, dry the Dutch oven and lightly spray with cooking spray. Cook the celery, carrots, bell pepper, onion, and garlic over medium heat for 20 minutes, or until tender, stirring occasionally. Stir in the remaining ingredients and the beans. Increase the heat to high and bring to a boil. Reduce the heat and simmer, covered, for 2 1/2 to 3 hours, or until the beans are tender, adding water if necessary and stirring occasionally. Discard the bay leaves before serving the stew.

 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no next, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.