This white bean stew with vegetables and buckwheat is a “one pot” stew, a technique that has become fashionable due to its speed. It is a stew that is prepared in a casserole or pot, as its name indicates in English, without the need to use any other utensil, it’s that easy! This one in particular that I bring to you is a vegan bean stew with a high content of plant-based proteins from beans, buckwheat and kale, perfect for a healthy diet and for athletes. It also has a smoky flavor with a touch of lemon that you will love.
Ingredients to make Vegan Bean Stew:
- 1 cup cooked canned navy beans
- ½ cup buckwheat or buckwheat
- ½ bunch kale
- 1 carrot
- 2 sticks of celery
- 4 tomatoes
- 1 ear of young corn
- 2 tablespoons of olive oil
- 1 leek
- 3 garlic cloves
- 2 teaspoons smoked paprika
- 1½ liters of vegetable broth or water
- ½ lemon
- ½ teaspoon thyme
- 2 tablespoons of fresh parsley
How to make Vegan Bean Stew:
1.The first step is optional: cut the tomatoes into medium pieces and bake them for 20 minutes at 180 degrees. The roasted tomatoes will give a different flavor twist, but you can skip this step if you don’t have a lot of time.
2.Cut the carrot, leek, celery and corn on the cob into slices, the garlic into slices and the kale into medium pieces.
3.Heat the oil in a pot and fry the leek, garlic, celery and carrot for 5 minutes, stirring occasionally, until softened. Add the paprika and stir.
4.Add white beans, buckwheat, tomatoes, corn, thyme and vegetable broth to pot.
5.Bring the broth to a boil, lower the heat and cook the white bean stew with vegetables for 30 minutes, stirring from time to time and checking if it needs more water or broth to your liking. 5 minutes before the end of cooking add the kale leaves.
6.Before serving, add the juice of half a lemon and the parsley to the pan. Serve the vegan bean stew in bowls with bread or toast.
