Ingredients:
- 2 cups dried white beans (such as navy or great northern beans) or 3-4 cups cooked beans
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 red bell pepper, chopped
- 1 zucchini, diced
- 1 can (14.5 oz) diced tomatoes (no added sugar)
- 1 teaspoon dried thyme
- 1 teaspoon cumin
- 1/2 teaspoon smoked paprika (optional)
- Salt and pepper to taste
- 4 cups low-sodium vegetable broth or water
- 1/4 cup fresh parsley or cilantro, chopped
- 1 tablespoon apple cider vinegar (optional, for tang)
Instructions:
- Prepare the Beans:
- If using dried beans, rinse and soak them overnight in water. After soaking, drain and rinse. You can cook them in a large pot of water on the stove for 1-1.5 hours until soft, or use a pressure cooker for faster cooking (about 25-30 minutes).
- If using canned beans, simply drain and rinse them to remove excess sodium.
- Sauté the Vegetables:
- In a large pot, heat the olive oil over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté for 5-7 minutes until the vegetables begin to soften and the onion becomes translucent.
- Add the Remaining Vegetables:
- Add the red bell pepper and zucchini to the pot. Stir to combine, and cook for an additional 5 minutes, allowing the vegetables to soften.
- Season the Stew:
- Sprinkle in the thyme, cumin, smoked paprika (if using), and salt and pepper to taste. Stir to coat the vegetables in the spices.
- Add the Tomatoes and Broth:
- Pour in the diced tomatoes, vegetable broth (or water), and the prepared beans. Stir to combine and bring to a gentle boil.
- Simmer:
- Reduce the heat to low and let the stew simmer for 30-40 minutes to allow the flavors to meld and the stew to thicken. If needed, add more water or broth to reach your desired consistency.
- Finish the Stew:
- Stir in the fresh parsley or cilantro for a burst of flavor. If you want a little extra tang, add a tablespoon of apple cider vinegar to brighten the flavors.
- Serve:
- Ladle the stew into bowls and serve warm. This stew is great on its own or with a side of whole-grain bread or brown rice.
Tips:
- Low-Glycemic Add-ins: You can add more fiber-rich vegetables like kale, spinach, or sweet potatoes for added nutrition and to keep the stew low on the glycemic index.
- Flavor Boosters: If you want extra depth of flavor, a dash of hot sauce or a squeeze of lemon juice can be added just before serving.
This hearty stew is perfect for maintaining stable blood sugar levels thanks to the fiber from beans and vegetables. Plus, it’s a versatile, plant-based dish that can easily be adjusted to suit your taste! Enjoy!