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Hearty Chickpea-Red Bean Stew Recipe


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Description

I like to make lentil stews for lunch, but suddenly my 5-year-old got tired of lentils and asked for a meal made of beans. So I did.


Ingredients

Scale

ADD IN THE BEGINNING

  • 2 tbsps. dried onion
  • 1 tsp. dried garlic
  • ½ tsp. turmeric
  • ½ tsp. cumin seeds, crushed
  • 1 tsp. mustard seeds, crushed
  • 1 celery stalk, chopped
  • 1 medium carrot, chopped
  • 2 small potatoes, cut into smaller cubes
  • 1 tsp. vegetable broth powder or Himalayan salt to taste

ADD IN THE MIDDLE

  • ½ can sweet corn (of a 285g, 10oz can), rinsed and drained
  • 1 can unsalted chickpeas, rinsed and drained
  • 1 can unsalted red beans, rinsed and drained

ADD AT THE END

  • A handful of fresh flat leaf parsley, chopped
  • Black pepper or cayenne pepper
  • 2 tbsps. coconut milk
  • Onion greens
  • 1 tbsp. nutritional yeast per serving

Instructions

  1. Throw the ingredients listed in the first table into a small pot. Add enough water to cover the veggies. Bring to boil, stir and simmer covered for 8 minutes.
  2. Take a plate and smash about 1/3 of chickpeas with fork.
  3. When the 8 minutes is up, add rinsed and drained corn, whole and smashed chickpeas and red beans. Mix well. Bring to boil and simmer for another 5 minutes. Add a bit of water if necessary.
  4. When the stew is done, mix in pepper of your choice, coconut milk and chopped parsley.
  5. Garnish with onion greens and nutritional yeast.
  6. Eat as is, fill tortillas or put on a slice of whole grain bread.
  • Method: Boiling

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