Meet Tonya! She’s a good friend and co-worker of Amir’s, as well as an avid vegetarian. In this Test Kitchen, she shares with us a no-fail, simple vegetable stew that will be sure to win over fellow vegetarians and meat eaters alike. This vibrant, healthy dish comes to us just in time for Spring!
“I first came across the Kentucky Bean and Vegetable Stew in the American Medical Association’s Family Health Cookbook. I’ll admit I purchased the book in the mega discount bin at the bookstore. But, I’ve grown to love this “can’t go wrong” stew for many reasons – chief among them, the colors!
I’ve made this many times and never the same way. Early on, I replaced the lima beans for edamame and now tend towards this option, as I find it more readily available. I don’t like cooked carrots, so I’ve never made it with them; though, it has been against my husband’s will. I’ve done the stew without both the potatoes and the okra, and yet the flavor has never suffered. It really is a “can’t go wrong” recipe.
Kentucky Bean Stew – Serves 6
1 tablespoon vegetable oil
1 tablespoon butter
1 medium-large onion, chopped
3 garlic cloves, finely chopped
1 tablespoon all-purpose flour
2 cups chicken -or- vegetable broth
1/2 pound red-skinned potatoes, diced
1 carrot, peeled and sliced (optional)
1 package (10 ounces) frozen baby lima beans
-or- frozen shelled soy beans
2 teaspoons dried thyme
1 teaspoon dried sage
1 can (14 to 16 ounces) stewed tomatoes with juice
1 cup frozen, fresh, or canned corn kernels
1 cup fresh or frozen sliced okra
1 tablespoon brown sugar
2 teaspoons Worcestershire sauce
2 teaspoons cider vinegar
1/2 teaspoon liquid hot pepper sauce
Parsley for decoration (optional)
1. Over medium heat, melt the butter with the oil in a large skillet or dutch oven. Add the onion. Cook until softened, for about 5 minutes. Add the garlic and cook for about a minute, stirring frequently. Stir in the flour and cook until foamy and lightly browned, about 3 minutes. Gradually whisk in the broth and stir until the sauce comes to a boil and thickens.
2. Add the potatoes, carrots (optional – I don’t like them, so maybe you shouldn’t), lima beans (or my preferred edamame), thyme and sage. Cover and heat for 10 minutes.
3. Uncover and stir in the tomatoes, corn, and okra. Let simmer for 15 minutes, stirring occasionally. Adjust the liquid, if necessary, to achieve a stew-like consistency.
4. Stir in brown sugar, Worcestershire sauce, vinegar, and hot pepper sauce.
5. Recover and cook another 10 minutes or until the potatoes are thoroughly cooked.
6. Sprinkle with parsley, if you really like it. (I never have. But, if you love parsley, I would never want to stand in the way.)
Click HERE for printable recipe.
Other recipes you may enjoy...
Reinventing a Summer Classic
It’s The #HealthyHolidays Blog Carnival
Linguine with Roasted Tomatoes and Ricotta
Pizza Party Time
A Belly Full of Buitoni