White Bean and Root Vegetable Stew


White bean stew

Featuring butternut squash, celery root and carrots in a base of protein-packed navy beans and seasoned with hearty herbs, this stew is perfect for a fall afternoon. This recipe comes to us from Elliott Prag, Chef-Instructor at our partner The Natural Gourmet Institute.

Serves 8.

  • 3 tablespoons extra virgin olive oil
  • 1 teaspoon caraway seeds
  • 1 teaspoon salt
  • 5 shallots, halved and peeled
  • 4 cloves garlic, peeled and smashed
  • 1 cup dry navy beans, soaked
  • 2 carrots, cut into bite-sized chunks
  • 1 pound butternut squash, peeled and cut into bite-sized chunks
  • 1/2 pound celery root, trimmed and cut into bite-sized chunks
  • 1 red pepper, large dice
  • 2 cups vegetable stock
  • salt to taste
  • juice of 1 lemon or to taste (optional)
  • 2 tablespoons chopped fresh thyme

In 3-quart pot, heat oil over medium heat. Add caraway seeds, salt, shallots, and garlic. Sauté for 2 minutes. Add beans, carrots, squash, celery root, and red pepper. Sauté for 2 minutes more.

Add vegetable stock and bring stew to boil. Reduce heat and simmer stew for 1 – 1 1/2 hours, stirring occasionally. Root vegetables and beans should soft and partially broken down and stew should be thick.

Add salt and lemon to taste. Garnish with fresh thyme just before serving.

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Nutrition Information

White Bean and Root Vegetable Stew

Servings per Recipe: 8

Amount per Serving

Calories:  200

Calories from Fat:  58

Total Fat:  7g

Saturated Fat:  1g

Cholesterol:  0mg

Sodium:  511mg

Carbohydrates:  31g

Dietary Fiber:  9g

Protein:  7g

Sugars:  5g

Vitamin A:  194%

Vitamin C:  64%

Calcium:  11%

Iron:  18%

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