Cretan Bean Stew

Ingredients

In the original South American bean dish, the flavors are typically influenced by ingredients like cumin, chili peppers, and cilantro. However, in this Cretan adaptation, we incorporate Cretan herbs such as oregano and thyme, which are commonly used in Mediterranean cuisine. Additionally, olive oil is used instead of vegetable oil to add a distinct Cretan flavor. The dish is also cooked at a lower temperature for a longer duration to allow the flavors to meld together. We alse have the original recipe for Bean Dish, so you can check it out.

• 2 cups (400g) dried white beans 2 cups (400g) dried white beans
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves of garlic, minced 2 cloves of garlic, minced
• 2 carrots, diced 2 carrots, diced
• 2 celery stalks, diced 2 celery stalks, diced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 2 tablespoons olive oil 2 tablespoons olive oil
• 4 cups (950ml) vegetable broth 4 cups (950ml) vegetable broth
• 2 cups (500g) canned diced tomatoes 2 cups (500g) canned diced tomatoes
• 1 teaspoon dried oregano 1 teaspoon dried oregano
• 1 teaspoon dried thyme 1 teaspoon dried thyme
• Salt and pepper to taste Salt and pepper to taste

Nutrition

• Calories (kcal / KJ): 320 kcal / 1340 KJ
• Fat (total, saturated): 7g, 1g
• Carbohydrates (total, sugars): 55g, 8g
• Protein: 15g
• Fiber: 15g
• Salt: 1.5g

Preparation

1. 1.
   Soak the dried white beans in water overnight. Drain and rinse before using.
2. 2.
   In a large pot, heat olive oil over medium heat. Add the chopped onion and minced garlic, and sauté until fragrant.
3. 3.
   Add the diced carrots, celery, and red bell pepper to the pot. Cook for a few minutes until the vegetables start to soften.
4. 4.
   Add the soaked white beans, vegetable broth, canned diced tomatoes, dried oregano, and dried thyme to the pot. Stir well to combine.
5. 5.
   Bring the mixture to a boil, then reduce the heat to low. Cover the pot and simmer for about 1.5 to 2 hours, or until the beans are tender and the flavors have melded together.
6. 6.
   Season with salt and pepper to taste.
7. 7.
   Serve the Cretan Bean Stew hot, garnished with a drizzle of olive oil and a sprinkle of fresh herbs if desired.

Treat your ingredients with care...

• Dried white beans — Make sure to soak the beans overnight to ensure they cook evenly and become tender. Rinse them well before using to remove any impurities.

Tips & Tricks

• For a richer flavor, you can add a splash of red wine or balsamic vinegar to the stew.
• Serve the Cretan Bean Stew with a side of crusty bread to soak up the delicious broth.
• Feel free to customize the vegetables in the stew based on your preferences or seasonal availability.
• Leftovers can be refrigerated and enjoyed the next day, as the flavors tend to deepen and develop further.

Serving advice

Serve the Cretan Bean Stew in deep bowls, garnished with a drizzle of extra virgin olive oil and a sprinkle of fresh herbs like parsley or basil. Accompany it with a slice of crusty bread for a complete and satisfying meal.

Presentation advice

To enhance the presentation, you can sprinkle some crumbled feta cheese on top of the stew before serving. The vibrant colors of the vegetables and the contrasting white beans will make the dish visually appealing.