In my family we love navy beans. We eat them in spreads, wraps, stews, and soups. You name it, we eat it. Nothing can compare to a comforting bowl of warm bean stew!
It takes a little while to cook beans as they need to be soaked prior cooking to diminish the amount of gas they are known to cause. In my recipe, the beans are soaked for at least 8 hours and boiled briefly. The water is then discarded and fresh water is added in which the beans are cooked until tender.
Don’t let this lengthy preparation process deter you from cooking beans. With a double or triple recipe (depending on how large your family is) this meal will last you 3 days and can leave you with some food in the freezer as well. I like to usually double my recipes and freeze half to enjoy a few weeks later.
This navy bean stew is rich in protein, minerals, and vitamins. Very nutritious!
The Vegetable-Rich Navy Bean Stew is rich in:
- Protein, fiber, vitamins (B1, B6, B3, and B2), minerals (manganese, magnesium, copper, phosphorus, potassium, iron, zinc, selenium, and calcium) from navy beans
- Many minerals (manganese, copper, potassium, and phosphorus), vitamins (biotin, B1, C, B6, and folate), and fiber from onion
- Healthy fats from coconut oil
- Vitamins (K, B5, folate), minerals (molybdenum, potassium, manganese), and fiber from celery
- Protein, minerals (selenium, phosphorus, zinc), vitamins (B1, B3, B6, B2) from pork (if using)
- Vitamins A, B6, C, K, fiber, biotin, and potassium from carrots
- Vitamin A, B3, B6, C, E, K, biotin, folate, copper, potassium, manganese, phosphorus, and fiber from tomatoes
- Trace minerals from sea salt
- Manganese, vitamin K, copper, and fiber from black pepper
- 1¾ cup dry navy beans
- 1 onion
- 1.5 tablespoons coconut oil
- 3 celery stalks, diced
- 1 big carrot, diced
- 1 green pepper, diced
- 400 g meat - optional (I like to use pork ribs)
- 2 bay leaves
- ½ cup crushed tomatoes
- sea salt - to taste
- black pepper - to taste
- Soak the navy beans in 3.5 cups of water overnight. Drain the water and rinse the beans in the morning. Place the beans in a big pot and cover them with water. Bring everything to a boil, then turn the heat down and simmer for 30 minutes. Drain the water and rinse the beans. Keep the beans in the strainer.
- Sauté the onion in coconut oil in the big pot where the beans were boiled. Add the chopped celery, carrot, and green pepper.
- Place the beans back in the big pot. Add 2.5 cups of water, the vegetable mixture (onion, celery, carrot), 400 g meat (if using), and 2 bay leaves. Bring everything to a boil and cook until the beans, the meat, and the vegetables are tender (approximately 1 hour). Before you remove the beans from heat, add ½ cup crushed tomatoes. Salt and black pepper to taste.