A quick bean stew is enlivened very well if you add garlic. It is so easy to make.
A trick to make beans more digestible is to use spices with them. Turmeric, Fennel and Caraway are particularly good at reducing gas formation.
If using dried beans, soaking them overnight helps to break down their complex carbohydrates and make them easier to digest.
Recipe For Garlicky Bean Stew
This is simple and highly flexible – you can add many different ingredients. The quick version uses a tin of mixed beans.
Add a tin of mixed beans to a tin of chopped tomatoes. Chop up an onion and 2-3 cloves of garlic and add them. Chop 2-3 stalks of celery and add them. Add half a teaspoon of turmeric, half a teaspoon of coriander seeds and/or fennel seeds, and black pepper to taste.
Optional vegetables include chopped sweet peppers, chopped courgettes, or mushrooms.
The liquid should just cover the rest of the contents. If not, add some water. Bring the whole to a simmer and keep simmering for 15 minutes or so. Taste it. If you like it, fine. If not, add some flavouring; some dried mixed herbs or a few drops of soy sauce, for example.
This is best made, then left for a few hours for the flavours to mix in.
Serve with steamed vegetables of choice.
Make extra and freeze in portion sizes. This freezes well. A tip is to put aside the amount you will freeze before it is fully cooked. The vegetables will then be slightly firm once defrosted and warmed up.
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