| Prep: 20 mins | Cook: 1 hr – 1 hr 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 304 | 8g | 1g | 48g |
| sugars | fibre | protein | salt |
| 9g | 13g | 15g | 0.9g |
The Melting Pot: Vegetarian Lima Bean Stew
Today, I have a dish that marries the heartiness of Spanish home-cooked meals with the freshness of Caribbean produce. It’s a comforting, nutritious, and surprisingly flavorful dish that’s as good for your health as it is for your palate. I present the Vegetarian Lima Bean Stew, a recipe that is dear to my heart. Here’s the beautiful nurturing bowl:
With my Cuban and Spanish roots, I grew up eating hearty soups and stews. They were meals that brought the family together, each spoonful a testament to our heritage. The inspiration behind this vegetable lima bean stew, however, wasn’t just about rekindling fond memories or satisfying hunger. It was about creating something that offers a burst of nutrients and flavor with every bite.
Health and Flavor Intertwined
The Vegetarian Lima Bean Stew may be plant-based, but it doesn’t skimp on protein or fiber, thanks to the generous use of lima beans. These are paired with an array of fresh vegetables, each adding their unique and nutritive elements to the dish. Did you know lima beans are a great source of fiber, folate, and magnesium? Additionally, they are low in fat and have zero cholesterol. With this stew, you’re not just having a meatless meal – you’re nourishing your body with a myriad of nutrients in a bowl.
When making this stew, I kept in mind other popular dishes like Cuban Lima Bean Soup and Spanish Cocido stew. The idea was not to replicate them, but to evoke a similar hearty and comforting impact, using familiar ingredients with a healthier approach.
The pleasure of eating this stew doesn’t end with the final spoonful; it pairs well with simple garlic toasts or your favorite quiche recipe for a well-rounded vegetarian meal.
Unleashing the Dance of Flavors
As a dance teacher living in Miami, I’ve learned to appreciate the nuances and techniques that go into perfecting each dance form. When it comes to cooking, the philosophy isn’t too different. Precise timings, a bit of skill, and the harmony of different flavors make a great recipe, just like in perfecting a dance routine.
In this Vegetarian Lima Bean Stew, each ingredient plays a crucial part in the ensemble. The warmth of cumin complements the earthiness of the beans, the thyme enhances the subtlety of the spinach, and the kick from the garlic and onions strikes a balance with the sweetness of the carrots and tomatoes. The final squeeze of fresh lemon juice adds a tantalizing zest to the hearty stew, much like the finishing move in a dance performance!
In essence, this isn’t just a recipe—it’s a dance of flavors, a medley of nutrients, and a tribute to my melting pot of cultural influences, all culminating in a bowl of Vegetarian Lima Bean Stew. Bon appétit!
What You’ll Need
- 2 tablespoons of olive oil
- 1 large onion, chopped
- 2 celery stalks, chopped
- 2 carrots, peeled and chopped
- 3 cloves of garlic, minced
- 1 tablespoon of fresh thyme leaves
- 1 teaspoon of ground cumin
- 1 pound of dried lima beans, soaked overnight and drained
- 1 can (15 ounces) of diced tomatoes
- 6 cups of vegetable broth
- 2 bay leaves
- Salt and pepper to taste
- 1 bunch of fresh parsley, roughly chopped
- 2 cups of chopped fresh spinach
- 1 large lemon, juiced
Method
Step One
Start by heating the 2 tablespoons of olive oil in a large pot over medium heat. Once the oil is hot, add the chopped onion, celery, and carrots to the pot. Sauté until the vegetables are tender and the onions are translucent, which should take about 5 minutes.
Step Two
Add the minced garlic, fresh thyme leaves, and ground cumin to the pot. Stir and cook for about a minute until you can smell the garlic and the spices.
Step Three
Next, add the soaked and drained lima beans, the can of diced tomatoes (with its juice), and the vegetable broth to the pot. Also add the bay leaves and some salt and pepper to taste. Stir everything together.
Step Four
Bring the stew to a boil. Once boiling, reduce the heat and let it simmer. Cover the pot and allow the stew to cook for about an hour, or until the lima beans are tender.
Step Five
After the lima beans are cooked and tender, add the roughly chopped parsley and the chopped fresh spinach to the pot. Stir the stew until the spinach wilts into the stew.
Step Six
Last but not least, add the juice of a large lemon to the stew. Give everything a final stir. Taste the stew and add more salt or pepper if needed. Your Vegetarian Lima Bean Stew is now ready to be served and enjoyed!
