4 Spice White Bean Stew

This simple 4 spice recipe will leave you feeling warm & toasty.

Serves: 1 person

Prep time: 20 mins + overnight soaking of beans

Cook time: 45mins

White beans, also called white navy beans, offer many health benefits, such as: 

  1. They are rich in fiber and protein
  2. They rank low on the glycemic index
  3. They are antioxidants
  4. They can help the body regulate fat storage
  5. They are a good source of minerals and magnesium

Ingredients

  • 1 cup fresh White Beans
  • ½ cup Mushrooms
  • 1 cup Carrots
  • 1 tsp Garlic or 2 cloves
  • ½ Onion
  • 1 tbsp Tomato concentrate
  • ½ tsp Saffron
  • 1 tsp Paprika
  • 1 tsp Turmeric
  • 1 tsp Coriander Seeds
  • ½ tsp Salt 

Method

  1. Place the fresh white beans in water overnight for them to soften and expand (place them in a large enough container for them to breathe, so they do not stick to each other)

The next day,

  1. Peel the carrot & cut into small pieces
  2. Cut the mushrooms into quarters  

In your pot or casserole, 

  1. Drizzle some olive oil
  2. Sweat the onion, garlic, carrots, and beans topped with salt, saffron, turmeric, paprika, coriander seeds for 2-3 minutes (do not add the mushrooms yet)
  3. Add the tomato concentrate and sweat for another minute or two
  4. Add water to the level + 1.5 cups extra
  5. Bring to boil and then reduce to medium heat for ±45 mins (until the beans are cooked)
  6. Add the mushrooms after about 35 minutes, towards the end so they don’t become too mushy
  7. Add toppings suggested & enjoy with a side of brown rice or 5 grain bread

Topping suggestions

  • Drizzle Olive Oil
  • Black pepper
  • Chopped chives
  • Pumpkin Seeds