Creamy, hearty stew with white beans and turnip
vegan
Ingredients (for servings, )
| Soak and cook the day before | |
|---|---|
| 7 ½ oz | Beans, white, ripe seeds, raw (organic?) |
| For the soup | |
| 2 | Onions, raw (organic?) (7.7 oz) |
| 18 oz | Potatoes, raw (organic?) |
| 12 oz | Swedes, raw (organic?) |
| 1 liter | Drinking water, raw (organic?) (35 oz) |
| 7 sprigs | Thyme, raw (organic?) (0.46 oz) |
| 1 | Pears, raw (organic?) (6.3 oz) |
| 1 | Apple, raw, with peel (5.3 oz) |
| ½ tsp | Table salt (table salt, raw?, organic?) (0.11 oz) |
| ¼ tsp, ground | Black pepper (organic?, raw?) (0.02 oz) |
Equipment
- pressure cooker or saucepan
- hand-held blender / immersion blender
- vegetable peeler
- skillet (frying pan)
- stove
- saucepan
- sieve
Type of preparation
- cook
- chop or grind
- sweat
- season to taste
- purée
- remove the skin
- peel
- drain
Preparation
Prepare and cook beans the day before
Soak the white beans for 12 hours and then rinse well. Cook in a pressure cooker with about twice the amount of water for 20 minutes. Then drain.The exact cooking time in a pressure cooker depends on the type of pot and the setting. In a normal pot, the cooking time is approximately 60 minutes.
Beans - quick option: If you choose preserved beans, organic products are preferable. They contain no artificial additives and are often cooked without salt. With such a product, you can avoid the specified soaking and cooking time.
Peel the onions and dice very finely. Place in a non-stick pan, add 2 tablespoons of water and sauté. Then puree together with the beans and set aside.
You can also puree all the ingredients you want to puree at once. However, depending on the quantity, it is recommended that you puree them separately.
Wash the potatoes and cut into small cubes. Peel the swede and also cut into small cubes. Put them in a large pot with 3/5 of the water and 2 sprigs of thyme (for a portion for 4 people) and bring to the boil. Optionally, you can add salt or use vegetable stock instead of water.
Let the vegetables cook for about 10-15 minutes.Meanwhile, continue with step 4. You will need the rest of the water for step 5.
It is up to you which type of potato you prefer for this dish.
Peel the apple, depending on your preference, or leave the peel on. Peel the pear. Remove the core and cut the fruit into small cubes. Place in a small saucepan with a sprig of thyme (for a portion of 4 people) and 1 tablespoon of water and simmer for 5 minutes. Then set aside.
Remove the thyme sprigs from the potatoes. Remove about 1/3 of the potatoes and turnips and set aside. Add half of the fruit from step 4 with the rest of the water to the rest of the soup and puree. Add the bean puree (if already pureed) and season with salt and pepper. Finely chop the removed fruit and add it back in (this distributes the sweetness better).
Vary the consistency: You can vary the consistency by adding water and by pureeing. You can get an almost clear soup by omitting the puree, or you can get an evenly creamy soup by pureeing it completely (additional water required).
Arrange and serve
Remove the stems from the remaining 4 sprigs of thyme and finely chop the leaves. Pour the hot soup into soup bowls and serve sprinkled with fresh thyme.Topping optional: Chopped walnuts make a good topping.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 382 kcal | 19.1% |
| Fat/Lipids | 0.96 g | 1.4% |
| Saturated Fats | 0.24 g | 1.2% |
| Carbohydrates (inc.dietary fiber) | 81 g | 29.8% |
| Sugars | 17 g | 18.5% |
| Fiber | 17 g | 66.8% |
| Protein/Albumin | 17 g | 34.8% |
| Cooking Salt (Na:330.8 mg) | 840 mg | 35.0% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 267 µg | 133.0% |
| Elem | Potassium, K | 1'979 mg | 99.0% |
| Min | Copper, Cu | 0.82 mg | 82.0% |
| Prot | Tryptophan (Trp, W) | 0.19 g | 77.0% |
| Min | Manganese, Mn | 1.5 mg | 74.0% |
| Vit | Vitamin C (ascorbic acid) | 59 mg | 74.0% |
| Prot | Threonine (Thr, T) | 0.65 g | 70.0% |
| Min | Iron, Fe | 8.0 mg | 57.0% |
| Prot | Lysine (Lys, K) | 1.1 g | 57.0% |
| Prot | Isoleucine (Ile, I) | 0.67 g | 54.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.17 g | 9.0% |
| Linoleic acid; LA; 18:2 omega-6 | 0.25 g | 2.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.19 g | 77.0% |
| Threonine (Thr, T) | 0.65 g | 70.0% |
| Lysine (Lys, K) | 1.1 g | 57.0% |
| Isoleucine (Ile, I) | 0.67 g | 54.0% |
| Phenylalanine (Phe, F) | 0.82 g | 53.0% |
| Valine (Val, V) | 0.84 g | 52.0% |
| Leucine (Leu, L) | 1.2 g | 49.0% |
| Methionine (Met, M) | 0.24 g | 25.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Folate, as the active form of folic acid (née vitamin B9 and | 267 µg | 133.0% |
| Vitamin C (ascorbic acid) | 59 mg | 74.0% |
| Vitamin B6 (pyridoxine) | 0.74 mg | 53.0% |
| Thiamine (vitamin B1) | 0.46 mg | 42.0% |
| Pantothenic acid (vitamin B5) | 1.0 mg | 17.0% |
| Riboflavin (vitamin B2) | 0.21 mg | 15.0% |
| Niacin (née vitamin B3) | 2.4 mg | 15.0% |
| Vitamin K | 9.1 µg | 12.0% |
| Biotin (ex vitamin B7, H) | 4.6 µg | 9.0% |
| Vitamin E, as a-TEs | 0.52 mg | 4.0% |
| Vitamin A, as RAE | 9.3 µg | 1.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'979 mg | 99.0% |
| Magnesium, Mg | 169 mg | 45.0% |
| Phosphorus, P | 312 mg | 45.0% |
| Sodium, Na | 331 mg | 41.0% |
| Calcium, Ca | 225 mg | 28.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Copper, Cu | 0.82 mg | 82.0% |
| Manganese, Mn | 1.5 mg | 74.0% |
| Iron, Fe | 8.0 mg | 57.0% |
| Zinc, Zn | 2.8 mg | 28.0% |
| Selenium, Se | 8.5 µg | 15.0% |
| Fluorine, F | 181 µg | 5.0% |
| Iod, I (Jod, J) | 5.5 µg | 4.0% |
The hearty stew with white beans, turnip, potato, apple, pear and thyme is wonderfully creamy and filling thanks to its high fiber content.
Preparation time: The preparation time given does not include soaking and cooking the white beans. You can use prepared beans (see step 1 of the preparation) or canned beans (see "Alternative preparation").
Nutrient profile: One portion of this soup covers more than the average daily requirement of folic acid. The trace elements copper, manganese and tryptophan are covered by over 70% and iron by over 50%. The ratio of omega-6 to omega-3 fatty acids is 2:1, well below the maximum recommended ratio of 5:1. More on this under: Vegans often eat unhealthily. Avoidable nutritional errors.
Beans: Beans are available both dried and canned. We recommend dried beans and cooking them yourself at home, as they taste much better. Canned beans also often contain unnecessary additives and are lower in nutrients. Make sure you allow time for them to soak before preparing them!
Swede: In Germany, traditionally only the yellow-fleshed root tubers, which weigh up to 1.5 kg, are used in cooking, while the white-fleshed ones are used as fodder turnips. In addition to carbohydrates, swedes also contain large amounts of vitamin C, beta carotene and calcium. However, the tuber consists mainly of water, is therefore almost fat-free and is considered a low-calorie vegetable.
Pears: Pears ( Pyrus communis) contain, among other things, small amounts of folic acid, copper, vitamin C, potassium and vitamin K. Thanks to their low acid content, they are easier to digest than apples, but like them they stimulate digestion.
Thyme: Thyme is not only used as a spice, but also for colds and bronchitis. It has anti-inflammatory, antiseptic, expectorant and stimulates the immune system.
Vary the consistency: You can vary the consistency by adding water and by pureeing. You can get an almost clear soup by omitting the puree, or you can get an evenly creamy soup by pureeing it completely (additional water required).
Reduce salt and oil: We have consciously reduced salt and left out oil for health reasons. You can find more information on this topic in our book, which we describe in detail: "Salt Sugar Fat" by Michael Moss.
Beans - quick option: If you use canned beans, for example to save time, organic products are preferable. They contain no artificial additives and are often cooked without salt. With such a ready-made product, you can avoid the specified soaking and cooking time.
Optional: Chopped walnuts make a great topping.
Sliced and steamed or boiled broccoli stalks are a great addition.
Seasonal variation: If you don't have a turnip on hand, you can use carrot instead. The taste is slightly different and the color is a more intense orange.
