Red Bean and Veggie Stew -- IC Friendly!

Red Bean and Veggie Stew -- IC Friendly!

It seems so many stew recipes and bean recipes contain tomato products. Tomatoes, especially canned ones, are a big no-no on an IC diet.  This delicious stew can either be a main or side dish.  It may, also, be served as-is or over potatoes.
Red Bean and Veggie Stew -- IC Friendly!
Makes about 8 servings

To quick soak beans:  Cover 2 cups small red beans with about 6 cups of cold water.  Pick out any beans that float.  Cover the pot and bring it to a boil.  Boil them for one minute, then turn off the heat.  Allow the pot to rest, undisturbed for 1 hour.  Drain the beans and proceed as directed.

Overnight method:  Cover 2 cups of small red beans with about 6 cups of cold water.  Pick out any beans that float.  Cover the pot with a lid and let it rest, undisturbed overnight or about 8 hours.  Drain the beans and proceed as directed.

In a large pot, place:

The soaked beans, above
2 cloves garlic, chopped
3 carrots, cut up (about 1 cup)
4 stalks celery, diced
1 1/2 cups cauliflower, diced
2 cups cabbage, chopped
1 teaspoon thyme leaves
5- 1" mushrooms, finely chopped
1 tablespoon parsley flakes
2 teaspoons sea salt
1 1/2 teaspoons Adobo seasoning
1/4 teaspoon turmeric

Cover the beans and veggies with cold water and bring them to a boil.  Reduce the heat and continue to simmer them over medium heat for about 45 minutes to 1 hour.  When the stew is done, the beans will be tender -- scoop some of them up into a spoon and blow onto the skins.  If they burst, the beans are done.  If not, they aren't.

If desired, thicken the stew.  Mix 2 tablespoons potato starch with 1/3 cup cold water in a cup until the mixture is smooth.  Add this to the bubbling stew and stir well until it is combined.

Enjoy!

Homemade Refried Beans -- Mashed Pinto Beans

Homemade Refried Beans (Mashed Pinto Beans)

Pictured is my IC taco salad

I almost never purchase canned beans any more.  Not only are freshly prepared beans more nutritious, they simply taste better than the canned variety.  They are naturally gluten and grain free and friendly for the IC diet.  Many folks think they are hard to prepare, but they really aren't that difficult or time consuming.

Homemade Refried Beans (Mashed Pinto Beans)

Either soak overnight or quick soak^

1 pound pinto beans

Rinse the beans and cover them with water.  Pick out any beans that float. Cover them with a lid.  At this point, they can be left overnight, then proceed with recipe from *, or quick soak.  

^To quick soak beans, after they are covered with water, cover them with a lid and bring them to a full boil.  Boil the beans, covered, for one minute, then remove them from heat.  Keep them covered for one hour.

*Drain the beans and cover them completely with fresh, cold water.

Add 2 cloves freshly minced garlic or 1 teaspoon garlic granules to the pot. Bring the beans to a full boil then reduce them to a simmer.  Simmer the beans for about an hour, until they are tender.  To test the beans for doneness, scoop some up with a spoon and blow on them.  If the skins rupture (break), then the beans are done. 

Drain most of the water from the beans, reserving part of the liquid.  There are many different ways to mash the beans at this point.  The can be mashed with a potato masher, put into a blender, processed in a food processor or mixed with a hand blender.  If they are too stiff, add some of the reserved cooking liquid.  If they are too thin, put them back into the pot and cook them a little more.  They will thicken up.  

Season them to taste with:

Adobo Seasoning Without Pepper
Sea salt 

Serve as desired.  They are featured in my Carne Picata Tacos Recipe.  Yummy!