Plant-based Bean Bourgignon

Plant-based Bean Bourguignon

Chef Kris Gaudet

Ingredients

1 can (425g) black beans, canned, no salt added, drained 4 medium Spanish onions, diced ¼ cup cannellini beans, drained 3 cups vegetable stock, no salt added 1 carrot, medium diced 20g parsley, roughly chopped 1 tbsp garlic, fresh, minced ½ tsp black pepper 1 tbsp olive oil 1 tsp smoked paprika 4 tbsp flour, all purpose 3 sprigs thyme, fresh Optional: 1/3 c red wine (non-alcoholic or regular)

Directions

1. Add oil to pot, or Dutch oven. 2. Add onions to the pan and cook until lightly browned. Stir in the carrots and garlic and sauté. 3. Add the pepper, thyme, smoked paprika and flour. 4. Deglaze the pan with some of the vegetable stock or optional wine, if you prefer. 5. Add the remaining vegetable stock, turn to medium-high, stir until thickened. Reduce heat. Scrape the bottom when stirring to remove all the pieces on the bottom of the pot. 6. Add the beans. Simmer until the carrots are cooked, approximately 30 minutes. Keep pot uncovered on simmer. 7. Garnish with parsley. 8. Enjoy!

Chef’s Tips:

• Add plenty of aromatics, such as thyme and rosemary, to boost the flavours of this classical French stew. • Deglazing means to remove and dissolve browned food residue from a pan to flavour sauces, soups and gravies. By adding a liquid to a hot pan, all of the food residue will lift up, giving your dish added flavour. • Red wine can be added instead of water or stock for extra flavour.

The alcohol will cook, therefore the flavour is the only thing that remains. • When adding the thyme, wait 10 minutes or so, and you can pick out the stems and the leaves will remain in the stew. 

Nutrient Analysis

Calories: 214.7 Kcal Protein: 8.6 g Carbohydrates: 42.3 g Fibre: 8.8 g Total Fat: 4.2 g Sodium: 201.2 mg Phosphorus: 73.39 mg Potassium: 676.42 mg

Renal Diet Nutrient Analysis

Servings per recipe: 4 Serving size: 1/4 of the full recipe

Renal and Diabetic Exchanges

1 protein choice 2.8 carb choices 3 vegetable choices

Unsplash.com/TijanaDrndarski