Stew > Bean Stews

Velvet Bean Stew Recipe

Ingredients with Measurements:
- 1 cup dried velvet beans
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 4 cups vegetable broth
- 1 can diced tomatoes
- 1/2 cup chopped fresh cilantro

Special equipment needed:
- Large pot or Dutch oven
- Wooden spoon or spatula

Step-by-step instructions:

1. Rinse the velvet beans and soak them in water overnight.

2. Drain the beans and set them aside.

3. In a large pot or Dutch oven, heat the olive oil over medium heat.

4. Add the chopped onion, minced garlic, chopped red and green bell peppers, ground cumin, smoked paprika, dried oregano, salt, and black pepper. Cook for 5-7 minutes, stirring occasionally, until the vegetables are soft and fragrant.

5. Add the soaked velvet beans, vegetable broth, and diced tomatoes to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 1-2 hours, or until the beans are tender.

6. Stir in the chopped cilantro and cook for an additional 5 minutes.

7. Serve the velvet bean stew hot, garnished with additional cilantro if desired.


- Time:
Preparation time: 10 minutes
- Cooking time: 1-2 hours
Temperature:
- Low heat
Serving size:
- 4-6 servings

Nutritional information:
- Calories: 250
- Fat: 5g
- Carbohydrates: 41g
- Protein: 12g
- Fiber: 12g

Substitutions for ingredients:
- You can use any type of dried beans instead of velvet beans.
- You can use chicken or beef broth instead of vegetable broth.
- You can use fresh tomatoes instead of canned tomatoes.

Variations:
- Add chopped carrots and celery to the stew for extra flavor and nutrition.
- Use different spices, such as chili powder or coriander, to change the flavor profile of the stew.
- Add cooked chicken or beef to the stew for a heartier meal.

Tips and tricks:
- Soaking the beans overnight will help them cook faster and more evenly.
- If the stew is too thick, add more broth or water to thin it out.
- Serve the stew with crusty bread or over rice for a complete meal.

Storage instructions:
- Store leftover stew in an airtight container in the refrigerator for up to 3 days.

Reheating instructions:
- Reheat the stew in a pot over low heat, stirring occasionally, until heated through.

Presentation ideas:
- Serve the stew in individual bowls, garnished with fresh cilantro and a dollop of sour cream.

Garnishes:
- Fresh cilantro
- Sour cream
- Shredded cheese

Pairings:
- Crusty bread
- Rice
- Salad

Suggested side dishes:
- Roasted vegetables
- Cornbread
- Mashed potatoes

Troubleshooting advice:
- If the beans are still hard after cooking for 2 hours, continue to simmer the stew until they are tender.
- If the stew is too thin, let it simmer uncovered for a few minutes to thicken it up.

Food safety advice:
- Make sure to soak the beans overnight and cook them thoroughly to avoid any potential foodborne illnesses.

Food history:
- Velvet beans, also known as Mucuna pruriens, are a type of legume that is native to Africa and Asia. They have been used for centuries in traditional medicine for their various health benefits.

Flavor profiles:
- The velvet bean stew has a rich and savory flavor, with hints of smokiness from the paprika and a slight kick from the cumin.

Serving suggestions:
- Serve the velvet bean stew as a main dish for lunch or dinner.

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Taste: Savory, Rich, Hearty, Earthy, Nutty, Herbaceous