04/25/2014 Nutrition & Recipes
This hearty vegetarian stew is full of flavor, and makes for great leftovers the next day!
Navy beans need to be rinsed, and soaked overnight.
- ⅓ cup navy beans, rinsed, and soaked overnight in water
- 1⅓ to 2 cups plus ⅓ tablespoon vegetable stock
- ⅓ teaspoon plus 1 teaspoon olive oil
- ⅓ tablespoon dried sage
- ⅓ tablespoon dried thyme
- ⅓ tablespoon plus 1 tablespoon dried Bragg Liquid Aminos or tamari
- ⅔ cup russet or sweet potatoes, cubed
- ⅔ cup butternut squash, peeled and cubed
- ⅔ cup cauliflower florets
- ⅓ cup chopped leeks, shallots, or onions
- 1 sprig chopped fresh rosemary leaves
- ⅛ teaspoon black pepper
- ** INGREDIENTS FOR SAUCE
- ⅓ teaspoon ghee or olive oil
- ⅛ cup leeks
- ⅓ teaspoon black pepper
- One pinch salt
- ⅓ teaspoon dried thyme
- ⅓ teaspoon dried sage
- ⅓ tablespoon finely chopped fresh rosemary
- ⅔ tablespoon vegetable stock
- ⅔ tablespoon whole wheat pastry flour or unbleached white flour
- 1 to 2 cups low-fat vanilla soymilk or rice milk
- ⅛ cup thinly sliced fresh basil leaves
- Drain the soaked beans and place in a soup pot, with 1⅓ to 2 cups vegetable stock. Bring to a boil, reduce the heat to a rolling simmer, and cook the beans until tender, about 1 hour. When tender, drain and set aside. Discard the liquid.
- Preheat the oven to 350 degrees. In a large bowl, whisk together ⅓ teaspoon oil, sage, thyme, the remaining ⅓ tablespoon vegetable stock, and ⅓ tablespoon aminos.
- Add the cubed potatoes and squash and toss until well coated. Place on an oiled sheet pan and roast for 20 to 30 minutes. Remove from the oven and set aside.
- Bring 4 quarts of water to a boil. Add the cauliflower and blanch for 3 minutes. Drain the cauliflower and set aside.
- Reheat the soup pot over medium heat and add the remaining teaspoon oil. Add the leeks, remaining tablespoon aminos, rosemary, black pepper, and the drained cooked beans. Sauté for 4 to 5 minutes.
- Add additional vegetable stock if necessary.
- Add the blanched cauliflower and the roasted vegetables; stir well and continue to sauté over very low heat for 3 to 4 more minutes.
- Remove from the heat, cover, and set aside.
- Heat the oil in a small sauce pan. Add the leeks, black pepper, salt, thyme, sage, and rosemary. Sauté for 2 to 3 minutes.
- Using a whisk, add the vegetable stock and flour while stirring frequently, allowing the flour to brown. Slowly begin to add the soymilk, stirring continuously. Add additional soymilk as the sauce begins to thicken.
- Add more soymilk if the sauce is too thick. The sauce should have a creamy consistency. Add the sauce to the stew and garnish with basil just before serving.
Nutritional Facts Per 1¼-cup serving
- Calories 368
- Total fat 7.1
- Saturated fat 2.1
- Carbohydrates 61.3g
- Protein 14.5g
- Serves 2
- Prep Time 1h
- Cook Time 30m
- Total Time 1h 30m