Recipe by Brynie Greisman

Pareve Bean and Vegetable Stew

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Pareve Bean and Vegetable Stew
Parve Parve
Easy Easy
8 Servings
Allergens

No Allergens specified

6 Hours, 30 Minutes
Diets
- Vegetarian - Pescatarian - Gluten Free - No Refined Sugar - Vegan

This stick-to-your-ribs stew is nourishing and nutritious. The lentils and rice combine to form a complete protein. It’s a real meal-in-one.

Ingredients

Pareve Bean and Vegetable Stew

  • 2 tablespoons Tonnelli Avocado Oil (or other neutral- flavored oil)

  • 1 medium onion, diced

  • 1/2 each red and yellow pepper, diced

  • 3 stalks celery, sliced

  • 2 carrots, sliced in half circles

  • 2 small zucchini, sliced in quarter circles

  • 4 cloves garlic, crushed or 4 cubes Gefen Frozen Garlic

  • 1 cup fine frozen peas

  • scant 1/2 cup Pereg Green or brown lentils

  • 1/2 cup basmati rice

  • 1 15-ounce (230-gram) can drained northern (white) beans (approximately 1 and 1/2 cups)

  • 1 15-ounce (230-gram) can drained chickpeas (approximately 1 and 1/2 cups)

  • 2 cups frozen broccoli florets, cut into smaller pieces

  • 1 14.5-ounce (400-gram can diced tomatoes

  • 3 heaping tablespoons tomato paste

  • 5 cups water

  • 1 tablespoon pareve chicken soup mix

  • salt, to taste

  • pepper, to taste

  • oregano, to taste

  • 2 pinches cayenne peppe

  • 1 bay leaf

Directions

1.

Heat oil in a large frying pan.

2.

Sauté the aromatics and veggies on a medium flame for 10–12 minutes, stirring until fragrant. Raise heat during the last two minutes and stir constantly.

3.

Transfer to a slow cooker and set on low.

4.

Add the peas, lentils, rice, white beans, chickpeas, broccoli, tomatoes, and tomato paste. Dissolve chicken soup mix in the water and pour it into the pot. Add all the seasonings and gently stir the stew together.

5.

Cover and cook for six to seven hours on low or three to four hours on high. Taste and adjust the seasoning if necessary.

Tips:

To add even more protein to this dish, use quinoa instead of rice.

Notes:

Although lentils of different colors are usually interchangeable, I wouldn’t recommend using red ones here because they tend to be mushier. Green ones hold their shape and keep their texture.

Credits

Styling and Photography by Devorah Applegrad

Recipe tags

beans brynie greisman garbanzo beans meal in one nourishing nutritious one pot parve stew vegetables veggies
Pareve Bean and Vegetable Stew

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