Source of protein, fibre, complex carbohydrates which fills you longer and avoids sugar spikes in your blood. This is a great easy meal that can be made for less then $15 dollars which is is around $3 dollars per serving.
Prep time: 15 minutes
Cook time: 30 minutes ( + overnight cook of beans in crock pot)
- 1 Lb of dry beans ( whatever kind of bean you prefer: butter, kidney, red etc). You can use instead 3 cans (540ml) of already cooked beans.
- 2 cups of water or use the liquid from the beans.
- 4 Tsp extra virgin olive oil
- 4 Slices of smoked bacon finely chopped
- 1 Small can of tomato paste ( 156ml)
- 2 Carrots peeled and chopped
- 4 Tomatoes diced
- 1 Onion finely diced
- 3 bay leaves
- 1/2 cup of fresh flat leaf parsley finely chopped
- 3 garlic cloves, finely chopped or pressed ( garlic press)
- 3 tsp of red wine vinegar
- 1 cup of feta cheese crumbled
- Salt and pepper to taste
- If you are using dry beans, rinse them with water and put them in the crock pot with 2 litres of water and cook them in the slow setting overnight. In the morning you would have beans ready fro cooking ( or put them in the fridge for later when you are ready to cook). If you are using can beans you can skip this step.
- Put the oil in a casserole pan over medium heat and gently fry the chopped onion and bacon for about 5 minutes or until translucent. Add the garlic and cook for another 1-2 minutes.
- Then add the carrots, chopped fresh tomatoes, tomato puree and bay leaves. Add the chopped parsley and stir well.
- Add the beans and stir. If you are using the canned beans drain them before adding them to the casserole plus 2 cups of water). If you are using the overnight beans, remove most of the liquid or the stew will be too runny. Only 2 cups of the liquid from the beans cooked overnight should be added to the stew.
- Add the red wine vinegar, salt and pepper to taste.
- Let the stew simmer for 10-15 more minutes. You can also bake this dish for 15-20 minutes at 350 F.
- Serve the beans and garnish with feta cheese. Add this to taste.
Tips and notes:
Make it vegetarian by skipping the bacon and using a vegan cheese instead.
This batch should make between 5-6 servings.
Freeze some for the end of the semester.
The original recipe calls for baking the beans. I honestly love cooking this in the stove but if you are a purist bake the beans for 15-20 minutes.