This healthy, gluten-free recipe is a vegan take on a classic recipe from the famous French chef, Jacques Pepin. Traditional beef is replaced with hearty Mayo Coba beans. You can simmer it in your Slow Cooker, the oven, or right on the stove. Either way, this makes a healthy, protein packed comfort-food dinner.
MEDIUM Servings: 6
Ready In: 120 minutes + soaking
For the Red Wine French Stew:
1/2 pound Mayo Coba Beans (or another firm white bean), soaked
1 medium onion, diced
1 stalk celery
1/2 tsp. thyme
1 tsp. smoked paprika
1 pkg (8 oz) cremini mushrooms, quatered
2 cloves garlic, minced
2 tbsp. brown rice flour
2 cups dry Red Wine
2 bay leaves
1 cup baby carrots
6 oz peeled pearl onions (frozen or fresh)
Parsley, to garnish
For the Parsnip Mash:
1 large Yukon potato
1/2 cup almond milk
Salt and pepper
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The day before: Cover the beans with a few inches of water and soak at least 8 hours.
To cook the beans: Drain and rinse the soaked beans. Place the pre-soaked beans in a small pot. Cover with a couple inches of water. Place a lid on the pot. Bring to a boil, then reduce to a simmer. Simmer until the beans are tender, about 60-75 minutes. Meanwhile, make the stew and Parsnip Mash.
For the Red Wine Stew: Dice the onion and celery.
n a large pot. combine the onion and celery with the thyme and smoked paprika. Cover and sweat over medium heat, 3-5 minutes, until the paprika is aromatic and the onions have softened. When the onions start to turn golden, add the brown rice flour. Cook just until the flour is absorbed, only 1-2 minutes, stirring often.
Wash and quarter the mushrooms.
Add the mushrooms, red wine, bay leaves, pearl onions, carrots, and 2 cups of water. Cover, bring to a boil, and then reduce to a simmer. Partially open the lid to allow some liquid to steam off.
Cook for at least 1 hour.
For the Parsnip Mash: Peel the parsnips. Cut the potato and parsnips into large chunks.
Place the potato and parsnip in a medium pot. Cover with water. Place a lid on the pot. Bring to a boil, then reduce to a simmer. Simmer until the parsnip can easily be pierced and slide off a knife.
Drain the parsnips and potato. Return the parsnips and potato to the hot pot where they cooked. Add the almond milk and start mashing. Mash to desired consistency. Season with salt and pepper. Keep warm until ready to serve.
To finish the stew: The beans are done cooking when they are tender and start to fall apart. Drain the the cooked beans and add to the stew. Partially cover and simmer 30-60 minutes. You can also cook in your Slow Cooker, on low, for 6-8 hours. Or, in a 350F oven, for up to 2 hours.
Serve the Stew over the Parsnip Mash. Garnish with parsley and serve.
Chef's Tip: Mayo Coba beans are firm, white beans. You can substitute with cannellini, giant lima beans, or navy beans.
Yield: 6 cups stew, 3-5 cups Parsnip Mash
Amount Per Serving (1/6 recipe)
Calories From Fat (3%) 9.78
% Daily Value
Total Fat 1.14g 2%
Saturated Fat 0.19g <1%
Cholesterol 0mg 0%
Sodium 127.31mg 5%
Potassium 1560.92mg 45%
Total Carbohydrates 55.37g 18%
Fiber 12.86g 51%
Protein 11.68g 23%
Calcium 27.18mg 3%
Iron 169.31mg 941%
Vitamin A 5445.93IU 109%
Vitamin C 1.18mg 2%