Bean Stew With Tomatoes, Spinach, And Mushrooms
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains | Vegetarian | 1 | Servings | |
INGREDIENTS
| 2 | c | Navy beans, soaked overnight |
| 4 | c | Water |
| 1 | T | Crushed hot pepper flakes |
| up to 2 | ||
| 2 | T | Broth or water, used |
| instead of oil up to 4 | ||
| 1 | Onion, chopped | |
| 2 | Garlic cloves, minced | |
| 6 | oz | Mushrooms, quartered |
| 2 | Carrots, shredded | |
| 1 1/2 | t | Dried basil |
| 1 | 16 oz diced tomatoes | |
| 1 | 10 oz frozen leaf spinach | |
| thawed and squeezed dry | ||
| Salt and freshly ground | ||
| pepper I substitute | ||
| no-salt seasoning @ 2 | ||
| tsp. |
INSTRUCTIONS
However, here is a recipe I adapted from "The Best Pressure Cooker Cookbook Ever" that we really like. I don't recommend buying the book unless you find it at a great sale price as there are a LOT of recipes not suitable for vegetarians. Combine the drained beans, 4 cups water, and hot pepper flakes in the pressure cooker. Cover and bring up to high pressure. Reduce heat to stabilize pressure and cook 5 minutes. Release pressure by running cold water over the cover. Drain beans and set aside. Heat the broth in the pressure cooker over medium heat. Add the onion and garlic and cook uncovered until they begin to soften, 3 to 4 minutes. Add mushroom, carrots, and basil; cook 2 minutes. Add beans, the tomatoes with their liquid, spinach, salt and pepper. Cover and bring up to high pressure. Reduce heat to stabilize pressure and cook 4 minutes. Release pressure. If you remember to put start soaking beans in the morning - it doesn't take long to get dinner on the table in the evening. Posted to fatfree digest by "Richard M. Swanson" <sharpy@sedona.net> on Aug 12, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 212
Calories From Fat: 14
Total Fat: 1.7g
Cholesterol: 0mg
Sodium: 719.4mg
Potassium: 1760.8mg
Carbohydrates: 46.5g
Fiber: 12.7g
Sugar: 20.4g
Protein: 11.1g