Broccoli Bean Stew
A creamy stew of white beans, edamame, broccoli and basil, served with vegetable black rice.
- Prep
- 15 min
- Cook
- 20 min*
- Serves
- 4
Ingredients
- 1½ cups edamame, soaked and cooked
- 2 cups white beans, soaked and cooked, divided
- 1 packed cup fresh basil leaves
- 3 tbsp nutritional yeast
- Optional: 1 green chilli
- Water, just enough for blending
- 1–1½ cups almond milk or any plant-based milk
- 1½ cups broccoli florets, sautéed
- 1 tsp coconut oil
- Salt, to taste
- Fresh lemon juice, to taste
- 1½ cups cooked black rice
- 1 tsp coconut oil
- 1 small onion, finely minced
- 2 cloves garlic, minced
- ½ cup French beans, finely chopped
- ½ cup bell peppers, finely chopped
- Salt, to taste
Nutrition
Per serving (1/4 of batch), estimated
- Calories
- 360 kcal
- Protein
- 21.6 g
- Carbohydrates
- 55.8 g
- Fat
- 7.5 g
- Fibre
- 12.8 g
Method
- 1
In a blender, add the cooked edamame, half the white beans, basil, nutritional yeast, optional green chilli, and a little water. Blend into a smooth, thick paste.
- 2
Transfer the paste to a pot and cook on low-medium heat for a few minutes, stirring gently.
- 3
Add almond milk gradually until the mixture becomes creamy and spoonable.
- 4
Stir in the remaining white beans and the sautéed broccoli.
- 5
Season with salt and fresh lemon juice and simmer for 3–5 minutes.
- 6
For the vegetable black rice, heat coconut oil in a pan. Sauté onion and garlic until soft.
- 7
Add French beans and bell peppers and cook until just tender.
- 8
Add cooked black rice and salt, toss well, and heat through.
- 9
Serve the broccoli bean stew with the vegetable black rice.
Beans plus broccoli give you fibre from different plant sources. If beans tend to cause bloating, start with a smaller portion, rinse canned beans thoroughly and increase gradually according to tolerance.
Notes
Serve with — Vegetable black rice, quinoa, or millet. Nutrition basis: Includes vegetable rice and both teaspoons of oil; cooked black rice approximated by brown rice; all beans measured cooked. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.
* Beans, edamame and rice already cooked.