OK guys, I’ve some exciting news…just discovered that black soybeans are low in carbs and high in fiber! Half a cup has 8 grams of carbs and 7 grams of fiber, or net 1 carbs!
I’m thrilled because while I like meat, fish and poultry, I also like to eat vegetarian and don’t like to eat a lot of cheese. I do eat organic tofu, but this is such a great alternative!
This stew is the first recipe I made with black soybeans and it was delcious. I tweaked the recipe and will make a slightly different version today. This one has mushrooms and parmesan cheese. Tonight, I will use crème fraiche (sour cream is good, too) and avocado as garnishes. Will post that tomorrow. I am also replacing the mushrooms with peppers.
The spiralized zucchini and Delicato squash made the stew nice and thick. Next time, I may omit Delicato and serve over spaghetti squash. Can’t go wrong either way.
I made turkey stock the other day for Thanksgiving gravy and had extra so used it as liquid. I’m not a vegetarian, so what the heck—it gave great flavor.
Vegetable Stew with Black Soybeans
2 cans organic black soybeans with no salt, reserve juice
2 tbsp ghee or avocado oil
1 medium red onion – chopped
2 stalks celery – chopped
1 bell pepper, chopped
4 cloves of garlic – chopped
2 tsp ginger – grated
1 tsp cumin powder
1 chipotle pepper in adobo sauce – chopped
1 tsp salt
1 tbsp black pepper
2 cups vegetable broth or chicken stock
2 zucchini – spiralized
1 delicato squash, cut in half and seeds scooped or spaghetti squash
Handful of chopped mint/cilantro
Juice of 2 lemons
1-2 avocadoes, diced
Crème fraiche, sour cream or parmesan
Heat oven to 400. Coat Delicato squash with avocado oil, salt and pepper and place cut side down into oven. Bake until soft, about 30 minutes. Remove, let cool then cut into bite-sized pieces. If using spaghetti squash, scoop strands and put aside and serve stew over a mound of them.
Heat ghee in a dutch oven. Add chopped red onion, pepper, celery, garlic and ginger. Sweat the vegetable on low heat until soft, about 10 minutes. Add cumin and chipotle pepper, salt and pepper, cook until fragrant. Add beans and stock, bring it to boil. Partially cover the pot and simmer on low heat for 20 minutes until soybeans are almost soft or al dente.
Add zucchini and squash. Taste and adjust the salt. Put stew in bowls and add lemon juice, and chopped herbs. Top with fraiche or sour cream and diced avocadoes.