Name: Creole Lima Bean Stew
Yield: 6 to 8 servings
Ingredients: 1 tablespoon olive oil; 1 large onion, quartered and thinly sliced; 3 celery stalks, thinly sliced; 1 large green or red bell pepper, diced; 2 tablespoons unbleached white flour; 2 cups water; Two 10-ounce packages frozen baby lima beans, thawed; One 16-ounce can red kidney beans, drained and rinsed; One 28-ounce can salt-free diced tomatoes, undrained; 2 teaspoons salt-free seasoning (see page 4 for brands); 2 bay leaves; 1/2 teaspoon dried basil; 1/2 teaspoon dried thyme; 1/4 teaspoon dried hot red pepper flakes or pinch of cayenne pepper, more or less to taste; Salt and freshly ground pepper to taste; 1/4 to 1/2 cup chopped fresh parsley; Hot cooked rice, optional

Just the thing to serve on a chilly early spring day. Green Chili Cornbread (page 145) or fresh store-bought cornbread would both team well with these flavors.

Recipe information

Yield
6 to 8 servings

Ingredients

1 tablespoon olive oil

1 large onion, quartered and thinly sliced

3 celery stalks, thinly sliced

1 large green or red bell pepper, diced

2 tablespoons unbleached white flour

2 cups water

Two 10-ounce packages frozen baby lima beans, thawed

One 16-ounce can red kidney beans, drained and rinsed

One 28-ounce can salt-free diced tomatoes, undrained

2 teaspoons salt-free seasoning (see page 4 for brands)

2 bay leaves

1/2 teaspoon dried basil

1/2 teaspoon dried thyme

1/4 teaspoon dried hot red pepper flakes or pinch of cayenne pepper, more or less to taste

Salt and freshly ground pepper to taste

1/4 to 1/2 cup chopped fresh parsley

Hot cooked rice, optional

Preparation

Step 1
Heat the oil in a large soup pot. Add the onion and sauté over medium heat until translucent. Add the celery and bell pepper and sauté for another 5 minutes.
Step 2
Slowly sprinkle in the flour and stir until well integrated with the vegetables, then stir in the water.
Step 3
Add all the remaining ingredients except the salt and pepper, parsley, and optional rice. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 30 to 35 minutes.
Step 4
Season with salt and pepper, then stir in the parsley. Add a small amount of additional water if needed, but let the stew remain thick. Adjust the other seasonings if needed. Discard the bay leaves.
Step 5
Serve at once, or allow to stand off the heat for an hour or two, then heat through before serving. Serve in bowls over hot cooked rice, if desired.
Nutrition Information
Step 6
Per serving:
Step 7
Calories: 220
Step 8
Total fat: 3g
Step 9
Protein: 12g
Step 10
Fiber: 10g
Step 11
Carbohydrate: 42g
Step 12
Cholesterol: 0mg
Step 13
Sodium: 161mg

Vegan Soups and Hearty Stews for All Seasons

Recipe information

Ingredients

Preparation

Step 1

Step 2

Step 3

Step 4

Step 5

Nutrition Information

Step 6

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Step 13

Recipe notes