Wednesday, 31 October 2012

Chunky Vegetable & Bean Stew GF SCD


This week my daughter made a wonderful bean stew that's perfect for the blustery, cold and wet weather we're experiencing at the moment. Made with a selection of nourishing, sweet, seasonal root vegetables, this stew is very delicately spiced and yet very warming.  There's nothing more satisfying than stews and soups in the Winter months.

If you are following the SCD you can use just navy beans in this dish and if you're early on in the diet just use more butternut squash instead of the swede (rutabaga).

This recipe serves 3 - 4 people.


Chunky Vegetable & Bean Stew GF SCD

2 red onions
1 leek
1 clove garlic crushed
4 large carrots
¼ butternut squash
¼ swede (rutabaga - advanced SCD)
1 red bell pepper
1 pint filtered water
450g cooked beans (if you are following the SCD use Navy/Haricot beans)
500 - 600 g organic passata (sieved tomatoes)
½ - 1 tsp mild chilli powder or a sprinkling of dried chillis (SCD)
¼ - ½ tsp cinnamon
½ - 1 tsp dried thyme
½ - 1 tsp dried rosemary
1 bay leaf
extra virgin olive oil
sea salt & freshly ground black pepper
fresh basil leaves

Chop the red onion length ways and then into eight pieces each.


Heat a tablespoon of extra virgin olive oil in a deep pan, add the onions then cook on a medium heat cook for about 5 to 10 minutes until soft and lightly browned.


Wash and slice the leek, peel and cut the carrots into chunks, peel and cut the swede (rutabaga) into chunks.


Tip the chopped vegetables into the pan.


Season with sea salt and freshly ground black pepper.


Add the garlic, spices and bay leaf to the pan. We used an ordinary teaspoon to measure and the highest measured quantities above in the recipe are probably nearer to the quantities we used if using a measuring spoon.


Stir well and continue to cook for another 5 minutes stirring occasionally. Chop the butternut squash.


Add the butternut squash to the pan and cook for a further 5 to 10 minutes. Pour a pint of filtered water into the pan.


Bring to the boil, cover and cook on a medium heat for about 20 minutes until the vegetables are soft and the water has reduced a bit. Meanwhile chop the red bell pepper in a mini chopper or use a hand blender.


Pour into a measuring jug and add enough passata to bring the liquid to a pint.


Pour into the pan and add the beans, we used chickpeas and cannellini beans today but navy beans will work just as well if you are following the SCD.


Continue to cook for another 10 to 15 minutes on a medium to high heat to reduce and thicken the liquid. Add some fresh basil leaves just before serving.


Serve on its own or with rice or SCD legal cauliflower rice.

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13 comments:

  1. If there's one thing I totally love - it's chunky stew. Soup. Or stew. The watery stuff doesn't do it for me. Well, I guess unless I'm sick. But overall, thick and chunky makes me feel full and satisfied much more successfully :) Great recipe.

    I saw this on Allergy Free Weds - if you're interested, I also shared my recipes on there: my banana bread muffins and mocha banana protein soft serve. Have a great evening :)

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    1. Hi Kamila! Thank you for popping over and thank you! I'm going to go over to your site and check it out later!

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  2. Hi Vicky,
    I can almost smell this awesome stew just simmering away and can't wait to taste it. Have a great weekend and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

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    1. Thank you Miz Helen! You are most welcome and thank you for hosting your fantastic party each week!

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  3. This looks so savory and filling for a warming cool-weather meal :-)

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    1. It is Gretchen! It's turning quite cold here now so the soups and stews are very comforting!

      Thank you for visiting!

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  4. Vicky Asafetodia is not gluten free, It contains wheat. If you want to make it gluten free, skip it. Since it is mainly used as flavoring one. you can skip them. I updated post.

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  5. I made this too! We took it with us to a family bonfire at the weekend. The rest were carnivores so we offered to provide something for ourselves and I copied this. It was really nice Vicky and Hannah! Hearty and wholesome. I have made something similar to it again since (more curried though) which was lovely too. Thank Yous!! x

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    1. Glad you enjoyed it, I did too, Hannah created a great dish!

      Hope you're all well! x

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  6. Hi Vicky chickpeas are illegal on SCD.

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    1. Hi Cathy
      I know! Actually, further up the post it mentions to ONLY use navy beans in the recipe if you are following the SCD. However, I will amend the recipe to make this clearer for everyone.

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