Cilantro Butter Bean Veggie Stew

Recipe 15 minPreparation Time 20 to 30 minCooking Time

Cilantro Butter Bean Veggie Stew

15 minPreparation Time 20 to 30 min Cooking Time

About this Recipe

This butter bean stew, packed with vegetables, is Inspired by a Peruvian seafood dish cooked in a cilantro broth — a zingy way to add health-boosting beans to your day.

The Benefits

Cilantro is high in vitamins A and K; minerals such as manganese, folate, and potassium; and volatile oils such as linalool and camphene that reduce inflammation, lowering LDL and triglycerides. It can protect the body from oxidative stress and can even bind and help rid the body of heavy metals. Ginger, garlic, onions, and peppercorns fight inflammation and the vegetables and broth add to the fiber and nutrient content making this a hearty and healthy stew.

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

  1. 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.
  2. 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.
  3. 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.
  4. 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.

Photo by Signe Birck

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