Cilantro Butter Bean Veggie Stew

Recipe PREP 15 min COOK 30 min

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Cilantro Butter Bean Veggie Stew

PREP 15 min COOK 30 min

Description

This butter bean stew, inspired by a Peruvian cilantro-based seafood dish, is a delicious way to add fiber-rich beans to your day. Cilantro is packed with vitamins A and K, and compounds that help reduce inflammation and support heart health. With ginger, garlic, onions, and peppers for immunity-boosting benefits, this nutrient-dense stew promotes digestion, detoxification, and overall wellbeing.

NOTE

Watch the video for health benefits, and step-by-step instructions.

Ingredients

4 SERVES

2 Tbsp olive oil, divided
1 onion, chopped
6 garlic cloves, chopped
1/4 tsp minced ginger
2 poblano or green bell peppers, chopped
Salt
Freshly ground black pepper
2 bunches cilantro (thin stems and leaves), plus more for finishing
1 cup (240 ml) water
Juice of 1/2 lime, plus more for finishing
1 potato, cut into about 1/2-inch (12 mm) cubes
2 carrots, cut about 1/4-inch (6 mm) thick
1 zucchini, cut about 1/4-inch (6 mm) thick
1 (14 oz/400 g) can of butter beans, drained and rinsed
1/4 tsp crushed coriander seeds
1/4 tsp turmeric
3 cups (720 ml) vegetable broth
Handful (about 45 g) of torn kale leaves
A sprinkling of ground chipotle

Directions

Step 1

Heat 1 Tbsp of the olive oil in a skillet over medium heat until hot and shimmering. Sauté the onion until softened, 3 to 5 minutes. Add the garlic and ginger and cook until fragrant, 30 seconds to 1 minute.
Step 2

Add the poblano peppers, 1/2 tsp salt, and a few grinds of black pepper. Cook until softened, 3 to 5 minutes. Transfer the mixture to a blender with cilantro, water, a pinch of salt, a few grinds of black pepper, and lime juice. Blend until smooth.
Step 3

Heat the remaining 1 Tbsp olive oil in a large pot or Dutch oven until hot and shimmering. Add the chopped potato, carrots, zucchini, and butter beans with crushed coriander seeds and turmeric; sauté for 2 to 3 minutes.
Step 4

Add the veggie broth and cook, covered, over low heat until the vegetables are tender, about 10 to 15 minutes. Add a handful of kale leaves if you have them, and once they are softened, add the cilantro sauce. Give it a stir. Adjust the salt and lime juice to taste. Serve with a sprinkling of ground chipotle and more cilantro and lime.

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About the author

Kanchan Koya

Author of the cookbook Spice Spice Baby, Kanchan Koya holds a PhD in biomedicine from Harvard and is also a holistic health coach. Her mission is to make everyone more comfortable cooking with spices, for both their health-giving properties and their ability to make your food sing with flavor.

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