French Mayo Coba Bean Red Wine Stew with Parsnip Mash

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French Mayo Coba Red Bean Stew and Parsnip Mash – Healthy, Plant-Based, Gluten-Free, Oil-Free, Hearty Vegan Recipe

 

 

 

 

Advanced  |  Servings: 6  |  Ready In: 120 minutes + soaking |  Yield: 6 cups Stew, 3-5 cup Parsnip Mash

This healthy, gluten-free recipe is a vegan take on a classic recipe from the famous French chef, Jacques Pepin.  Traditional beef is replaced with hearty Mayo Coba beans.  You can simmer it in your Slow Cooker, the oven, or right on the stove.  Either way, this makes a healthy, protein packed comfort-food dinner.

Ingredients

For the Red Wine French Stew:

  • 1/2 pound Mayo Coba Beans (or another firm white bean), soaked for at least 8 hours
  • 1 medium onion
  • 1 stalk celery
  • 1/2 teaspoon thyme
  • 1 teaspoon smoked paprika
  • 1 pkg (8 oz) cremini mushrooms
  • 2 cloves garlic
  • 2 tablespoons brown rice flour
  • 2 cups dry Red Wine
  • 2 bay leaves
  • 1 cup baby carrots
  • 6 oz peeled pearl onions (frozen or fresh)
  • Parsley, to garnish

For the Parsnip Mash:

  • 2 Parsnips
  • 1 large Yukon potato
  • 1/2 cup almond milk (unsweetened, plain)
  • Salt and pepper

How it’s Done

The day before: Cover the beans with a few inches of water and soak at least 8 hours.

To cook the Mayo Coba beans: Drain and rinse the soaked beans. Place the pre-soaked beans in a small pot. Cover with a couple inches of water. Place a lid on the pot. Bring to a boil, then reduce to a simmer. Simmer until the beans are tender and starting to fall apart, about 60-75 minutes. Meanwhile, start the Red Wine Stew and make the Parsnip Mash.

For the Red Wine Stew: Dice the onion and celery.  In a large pot, combine the onion and celery with the thyme and smoked paprika. Cover and sweat over medium heat, 3-5 minutes, until the paprika is aromatic and the onions have softened. When the onions start to turn golden, add the brown rice flour. Cook just until the flour is absorbed, only 1-2 minutes, stirring often.
Wash and quarter the mushrooms.  Add the mushrooms, red wine, bay leaves, pearl onions, carrots, and 2 cups of water. Cover, bring to a boil, and then reduce to a simmer. Partially open the lid to allow some liquid to steam off.
Cook for at least 1 hour.

For the Parsnip Mash: Peel the parsnips.  Scrub the potato.  Cut the potato and parsnips into large chunks.   Place the potato and parsnip in a medium pot. Cover with water. Place a lid on the pot. Bring to a boil, then reduce to a simmer. Simmer until the parsnip can easily be pierced and slide off a knife.
Drain the parsnips and potato. Return the parsnips and potato to the hot pot where they cooked. Add the almond milk and start mashing.  Mash to desired consistency.  Season with salt and pepper. Keep warm until ready to serve.

To finish the Mayo Coba Red Wine Stew: When the beans are done cook, drain them and add to the stew. Partially cover and simmer 20-30 minutes. You can also cook in your Slow Cooker, on low, for 6-8 hours. Or, in a 350F oven, for up to 2 hours.

Serve the Stew over the Parsnip Mash. Garnish with parsley and serve.

Yield: 6 cups stew, 3-5 cups Parsnip Mash

Heirloom Mayo Coba Beans replace meat for healthy, hearty texture in this oil-free, satisfying vegan stew recipe

 

Chef Katie’s Tips:

Mayo Coba Beans: Mayo Coba beans are firm, white beans. You can substitute with cannellini, giant lima beans, or navy beans.


Nutrition Facts

Amount Per Serving (1/6 recipe)

Calories 324.98
Calories From Fat (3%) 9.78
% Daily Value

  • Total Fat 1.14g 2%
  • Saturated Fat 0.19g <1%
  • Cholesterol 0mg 0%
  • Sodium 127.31mg 5%
  • Potassium 1560.92mg 45%
  • Total Carbohydrates 55.37g 18%
  • Fiber 12.86g 51%
  • Sugar 9.41g
  • Protein 11.68g 23%
  • Calcium 27.18mg 3%
  • Iron 169.31mg 941%
  • Vitamin A 5445.93IU 109%
  • Vitamin C 1.18mg 2%

 


Shopping and Gear List

  • Rancho Gordo Heirloom Mayocoba Beans 16 oz
  • Artisan Spanish smoked paprika, Pimenton from La Vera region. Hot and Sweet. Set of 2 tins.
  • Bob’s Red Mill Organic Whole Grain Brown Rice Flour 24 Ounce

 

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