Seva Bean Vegetable Stew
Warm up with a hearty and nutrient-packed Seva Bean Vegetable Stew, a wholesome blend of tender Seva beans, colorful fresh vegetables, and aromatic spices. This comforting one-pot meal is simmered to perfection in a rich tomato-based broth with hints of cumin and paprika, delivering a boost of bold and earthy flavors. Packed with carrots, zucchini, celery, and leafy greens like spinach or kale, this stew is a celebration of plant-based goodness, ideal for vegetarians and vegans alike. Ready in under an hour, it's as easy to prepare as it is satisfying. Serve it hot, garnished with fresh parsley, for a cozy, nourishing dinner perfect for any season.
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Recipe Information
Ingredients
- 1.5 cups Seva beans (dried or canned)
- 2 tablespoons Olive oil
- 1 medium Onion, diced
- 3 cloves Garlic cloves, minced
- 2 medium Carrots, diced
- 2 medium Celery stalks, diced
- 1 medium Zucchini, diced
- 2 tablespoons Tomato paste
- 1 15-ounce can Canned diced tomatoes
- 5 cups Vegetable broth
- 1 piece Bay leaf
- 1 teaspoon Ground cumin
- 1 teaspoon Paprika
- 2 cups Fresh spinach or kale, chopped
- 2 tablespoons Fresh parsley, chopped (optional for garnish)
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
If using dried Seva beans, soak them overnight and cook in boiling water for 1 to 1.5 hours, or until tender. Drain and set aside. If using canned beans, drain and rinse them thoroughly.
Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for 3 to 4 minutes, or until translucent.
Add the minced garlic and continue to sauté for another minute until fragrant.
Stir in the diced carrots and celery. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
Add the diced zucchini and tomato paste. Cook for another 2 minutes, stirring to combine.
Pour in the canned diced tomatoes and vegetable broth. Stir well to ensure the tomato paste is fully incorporated.
Add the cooked (or canned) Seva beans, bay leaf, ground cumin, and paprika. Bring the mixture to a boil.
Reduce the heat to low, cover the pot with a lid, and let the stew simmer for 25 minutes, stirring occasionally to prevent sticking.
Taste the stew and season with salt and black pepper. Adjust seasoning as needed.
Stir in the chopped spinach or kale and allow it to wilt, cooking for an additional 2 to 3 minutes.
Remove the bay leaf before serving the stew hot, garnished with fresh parsley if desired.
Nutrition Facts
Calories |
404 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.6 g | 17% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1411 mg | 61% | |
| Total Carbohydrate | 56.6 g | 21% | |
| Dietary Fiber | 15.7 g | 56% | |
| Total Sugars | 13.6 g | ||
| Protein | 17.7 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 215 mg | 17% | |
| Iron | 6.8 mg | 38% | |
| Potassium | 1793 mg | 38% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
