black bean root vegetable stew beans and grains

Author of this recipe: Ashley Sather

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Black Bean & Root Veg Stew: A hearty, grain-packed dish filled with nutritious veggies. Perfect for chilly days! #blackbeans #rootvegetables #grains #stew #recipe #healthy饮食关键词:黑豆根蔬菜炖豆和谷物食谱,营养丰富,适合寒冷天。#黑豆 #根茎类蔬菜 #谷物 #炖菜 #食谱 #健康

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Ingredients

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Steps

  1. ### Black Bean Root Vegetable Stew: A Hearty and Nutritious Dish
  2. #### Ingredients:
  3. - 1 cup dried black beans
  4. - 2 large carrots, peeled and diced
  5. - 1 sweet potato, peeled and cubed
  6. - 1 parsnip, peeled and chopped
  7. - 1 medium onion, finely chopped
  8. - 3 cloves garlic, minced
  9. - 1 cup quinoa or brown rice (for grains)
  10. - 2 cups vegetable broth
  11. - 1 teaspoon dried thyme
  12. - 1 bay leaf
  13. - Salt and pepper to taste
  14. - Olive oil for sautéing
  15. - Fresh herbs for garnish (optional)
  16. #### Instructions:
  17. **Step 1: Preparing the Beans**
  18. 1. **Rinse and Soak:** Rinse the black beans under cold water and place them in a large bowl.
  19. 2. **Soak overnight or for at least 4 hours:** This step softens the beans, making them easier to digest. If you don't have time, you can boil them for about 10 minutes before draining.
  20. **Step 2: Preparing the Root Vegetables**
  21. 1. **Dice and Cube:** Peel and dice the carrots, cube the sweet potato, and chop the parsnip into bite-sized pieces.
  22. 2. **Blanching (Optional):** While not necessary, blanching the vegetables for a minute in boiling water can help reduce cooking time and enhance their texture.
  23. **Step 3: Cooking the Grains**
  24. 1. **Rinse and Drain:** Rinse the quinoa or brown rice under cold water to remove any excess starch.
  25. 2. **Cook grains according to package instructions:** Use vegetable broth instead of water for a richer flavor. Set aside.
  26. **Step 4: Sautéing Vegetables**
  27. 1. **Heat oil:** In a large pot, heat a tablespoon of olive oil over medium heat.
  28. 2. **Sauté onions and garlic:** Add the chopped onion and minced garlic, sautéing until translucent and fragrant (about 5 minutes).
  29. 3. **Add root vegetables:** Stir in the diced carrots, cubed sweet potato, and chopped parsnip. Cook for about 5-7 minutes.
  30. **Step 5: Adding Beans and Broth**
  31. 1. **Drain and add beans:** Once the vegetables are softening, drain and rinse the soaked black beans.
  32. 2. **Pour in broth:** Add the vegetable broth to the pot along with the drained black beans.
  33. 3. **Seasonings:** Stir in thyme and bay leaf. Season with salt and pepper.
  34. **Step 6: Simmering**
  35. 1. **Bring to a boil:** Bring the mixture to a boil, then reduce heat to low and let it simmer for about 25-30 minutes or until the vegetables are tender.
  36. 2. **Combine with grains:** Stir in the cooked quinoa or brown rice. Let everything meld together for another 5 minutes.
  37. **Step 7: Serving**
  38. 1. **Garnish (Optional):** For a pop of freshness, garnish with fresh herbs like parsley or cilantro.
  39. 2. **Serve hot:** Enjoy your hearty and nutritious black bean root vegetable stew beans and grains!
  40. #### SEO Tips:
  41. - Use keywords such as "black bean root vegetable stew," "hearty and nutritious dish," "dried black beans" in your title and throughout the content for better search engine visibility.
  42. - Include a list of ingredients and detailed steps for easy recipe replication.
  43. - Provide cooking tips like blanching vegetables, which can enhance flavor and texture.
  44. By following these instructions, you'll create a delicious and nourishing stew that’s perfect for chilly evenings or as part of a balanced meal. Enjoy your culinary adventure!

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Nutrition Information

CaloriesN/A kcal
FatN/A g
CarbohydratesN/A g
ProteinN/A g

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Allergy Information

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