George Our Easy-to-Make Healthy Bean Stew is so easy, quick to make and full of plant protein. When we want to have a very healthy but also quick meal, we make this amazing dish. Its nutritional value is outstanding. A single portion of this dish provides you with 74% of the protein, 250% of vitamin A, 69% of vitamin C, 42% of calcium, 75% of iron and 105% of dietary fibre that we need in a day (based on a 2000 kcal/day diet). This means, this is practically the perfect dish nutrition-wise, and yet super yummy. You need to give it a try!
For the making of this dish, we use pre-baked sweet potato. What we do is, we bake a few of them at a time and store them in the refrigerator to use them when we feel like (basically every day!). Instructions on how to bake them below.
Beans are a super healthy, super versatile and super affordable food. They are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less (extracted from doctoroz.com).
Have you tried nutritional yeast? It has a strong cheese-like nutty flavour, which makes it perfect for dairy cheese substitutes.
Two tablespoons of nutritional yeast provide 60 kcal with 5 g of carbohydrates (four grams of which are fiber). A serving also provides 9 g of protein and is a complete protein, providing all nine amino acids the human body cannot produce. While fortified and unfortified nutritional yeast both provide iron, the fortified yeast provides 20 percent of the recommended daily value, while unfortified yeast provides only 5 percent. Unfortified nutritional yeast provides from 35 to 100 percent of vitamins B1 and B2. Sounds good, right? Healthy and delicious! So you need to get this amazing product and start using it!
Less than a teaspoon of Turmeric per day appears to reduce the DNA mutating ability of cancer-causing substances. Watch this: http://bit.ly/1hjC69k
What do you know about arugula? (extracted from medicalnewstoday.com): Arugula is a lesser known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family, such as broccoli, kale, and Brussels sprouts. Its leaves are tender and bite-sized with a tangy flavour. Along with other leafy greens, arugula contains more than 250 milligrams (mg) per 100 grams (g) of nitrate. High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance. Many studies suggest that increasing consumption of plant foods like arugula decreases the risk of obesity, diabetes, heart disease, and overall mortality while promoting a healthy complexion, increased energy, and overall lower weight.
For the past 30 years, eating a high amount of cruciferous vegetables has been associated with a lower risk of cancer, particularly lung and colon cancer.Recently, studies have suggested that a sulfur-containing compound called sulforaphane gives cruciferous vegetables both their bitter taste and their cancer-fighting power.Sulforaphane is now being studied for its ability to delay or impede cancer with promising early results associated with melanoma, esophageal, prostate, and pancreatic cancers.Researchers have found that sulforaphane can inhibit the enzyme histone deacetylase (HDAC), known to be involved in the progression of cancer cells. The ability to stop HDAC enzymes could make sulforaphane-containing foods a potentially powerful part of cancer treatment in the future.Arugula also contains chlorophyll, which has been shown to be effective at blocking the carcinogenic effects of heterocyclic amines generated when grilling foods at a high temperature.
The sesame seeds in tahini contain two beneficial types of lignans, sesamin and sesamolin, which are polyphenols found in plants. These lignans can be converted by bacteria in the gut to form mammalian lignans, which may have protective effects against hormone-related diseases such as breast cancer, according to a 2006 study.Sesame seed’s lignanas promote heart health, too. Sesamin and sesamolin can also protect against acute coronary syndrome (ACS) and cardiovascular death, according to this 2011 study. (extracted from organicauthority.com)
If you liked this recipe, check out our Vegan Red Cabbage Salad with Pink Creamy Dressing. It’s simply amazing!
Easy-to-Make Vegan Healthy Bean Stew
Enjoy friends! If you make this recipe, please snap a photo and tag @veganvvocals and #veganvvocals on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!
Ingredients
- 100 g pre-baked sweet potato
- 260 g boiled white beans
- 600 g tomato sauce
- 1/2 tsp turmeric
- 200 g corn kernels
- 1/3 cup nutritional yeast
- 120 g arugula
- Avocados, optional
- 4 tbsp tahini
- Ground cumin to taste
- Chili flakes to taste
Instructions
- Preheat the oven to 200ºC.
- Pierce the skin of the sweet potato and wrap in aluminium foil. Place on a baking tray and bake in the middle of the oven for 1.5 hours
- In a medium-sized pot, over medium heat, combine the beans, tomato sauce, turmeric, corn kernels, and nutritional yeast.
- Take out the sweet potato from the oven. Cut in half and scrape out the contents with a spoon, discarding the peels. Add the contents to the pot and mix through.
- Cook for 10-15 minutes or until warm and ready.
- Serve along with arugula (60 g per person), and optionally avocado. Drizzle tahini (2 tbsp per person) and sprinkle ground cumin and chili flakes on top. Enjoy!
Nutrition
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this dish looks so satisfying and savory and perfect with avocados. i made similar one last month with chipotle sauce and black beans. it was amazing. i love all kind of beans. will try with white one next time. thank you so much for the recipe. and thank you for creating this beautiful blog. i really love your all recipes. especially seitan :)) i learnt to make it from you. i will never forget this 🙂