Red Beans Bourguignon
This is true Bourguignon without the beef. Red beans are the magic ingredient. A great source of protein, these wondrous dark little gems also provide all important fiber. The veggies provide antioxidant protection - beta-carotene from the carrots and lycopene from the tomato paste. And the garlic, a member of the allium family, offers cancer fighting properties. And the taste - magnificent. This dish goes well with a hearty salad and ONE glass of red wine on the side. (Notice the artichokes in our side salad? They're full of fiber and protein, too.)
Note: When preparing garlic, either mince, slice or chop, according to directions, and allow the garlic to breathe (sit on the counter) for about 10 minutes. Doing so, releases its cancer fighting properties, plus your kitchen will have the aroma of a Sicilian villa. So open your windows and let the neighborhood drool.
- 8 oz. pearl onions (I use frozen onions, quicker and easier.)
- 12 oz. white button mushrooms, quartered
- 8 oz. fresh baby carrots
- 2 garlic cloves, minced
- 2 T tomato paste
- 1 tsp dried thyme
- 2 bay leaves
- 2 T nutritional yeast
- 2 purple turnips (diced) (optional)
- 1 1/2 cps vegetable broth
- 2 cps dry red wine
- 2 (15. oz) cans dark red kidney beans, rinsed and drained
- salt and freshly ground pepper
- 1 1/2 T cornstarch, dissolved in 2 T water or 2 T arrowroot mixed in a little water
Defrost the pearl onions. Spray a large saucepan with a little oil and saute the mushrooms for about 2 minutes. Remove the mushrooms and set aside. Then add the pearl onions, carrots, turnips and garlic to the pan and cook for another 5 minutes until the veggies are softened.
Stir in the tomato paste, the bay leaves, nutritional yeast, thyme, and vegetable stock, and bring to a boil. Quickly reduce the heat to low, cover the pan, and simmer for about 30 minutes until all the vegetables are tender.
Add the wine, beans, and the salt and pepper to taste. Bring the pot to a boil, then reduce the heat to low, add the mushrooms (who've been waiting patiently to enter the fray) and simmer, uncovered, for another 10 minutes.
Add the cornstarch mixture, bring to a boil, stir till thickened. Discard the bay leaves before serving. This dish can be served over egg free noodles, whole wheat noodles, spelt noodles, brown rice - you name it; what's your favorite grain?