Beans are a cornerstone of the Mediterranean diet, packed with fiber and protein without a lot of fat or cholesterol. The flavor of this hearty stew–with its touch of honey, lime, and Dijon mustard along with healthful garlic and fresh parsley–makes it taste like you labored over the stove for hours, even though you won’t have to!
We serve this nourishing stew with biscuits or a loaf of crusty bread, but those with wheat allergies might enjoy it with puffed mochi. Any way you dish it up, Hearty Four Bean Stew is sure to please: this is one-pot cooking at its finest.
3 tablespoons olive oil
1 large red onion, diced
4 large garlic cloves, minced
3 carrots, chopped
3 stalks celery, chopped
1 tablespoon fresh thyme, or 1 teaspoon dried
1 15-ounce can lima beans
1 15-ounce can kidney beans
1 15-ounce can pinto beans
1 15-ounce can black beans
2 tablespoons rice vinegar, or cider vinegar, or red wine vinegar
1 tablespoon honey
1 tablespoon Dijon mustard
1 teaspoon salt
1/2 teaspoon pepper
4 tablespoons chopped parsley
2 cups water
Juice of 1 lime
1. Saute onion and garlic in olive oil in a large pot over medium heat until soft. Add carrots and celery and cook until softened. Add thyme and cook a minute or so.
2. Add beans (do not drain them), vinegar, honey, mustard, salt, pepper, half of the parsley, and water. Bring to a boil reduce heat to a simmer over low heat and cook, loosely covered, for 2 hours, stirring every 20 minutes or so.
3. Remove from heat and add lime juice and the rest of the parsley. Serve hot.
Adapted from The Whole Foods Allergy Cookbook, by Cybele Pascal (Vital Health Publishing, 2005). Copyright (c) 2005 by Cybele Pascal. Reprinted by permission of Vital Health Publishing.
Adapted from The Whole Foods Allergy Cookbook, by Cybele Pascal (Vital Health Publishing, 2005).