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.
- 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.
This Recipe's Ingredients:
White Bean and Root Vegetable Stew
Servings per Recipe: 8Amount per Serving
Calories from Fat: 58
Total Fat: 7g
Saturated Fat: 1g
Dietary Fiber: 9g
Vitamin A: 194%
Vitamin C: 64%
The U.S. Food and Drug Administration (FDA) recommends 2000 calories a day as a reasonable average guideline for most American adults. Click here to learn how you can use the Monday 2000 to reset the calorie budget you have to spend each day. For specific calorie recommendations based on your age, metabolism and medical history, consult your doctor or nutritionist.