Name: Mixed beans, peas and buckwheat stew
Prep time: 10 min
Cook time: 60 min
Total time: 1 h 10 min
Ingredients: To soak:; ½ cup white or pinto beans; ½ cup chickpeas; ½ cup yellow split peas; ⅓ cup mung or aduki beans; ⅓ cup red or yellow lentils; For the stew:; 1 large onion; 3 cloves of garlic; ½ thumb ginger, grated; 1/ts chilli flakes or 1 fresh chilly, chopped; 1 sprig Rosemary or thyme, leaves chopped; ½ cup buckwheat; 1 bay leaf; 1 litre vegetable stock; 2 tbs chopped fresh parsley; 1 cup Green peas; 1 cup Green beans; 1 cup chopped Cavolo nero or Savoy cabbage; 1 Tbsp. cider vinegar to serve

Mixed beans, peas and buckwheat stew

6 Oct 2020

by Wholeness

Prep Time

10 minutes

Cook Time

60 minutes

Total Time

1 hour, 10 minutes

Background

If you’re after a super healthy and hearty vegan stew, try this mixed beans, peas and buckwheat stew. It does require pre-soaking some beans overnight, but otherwise it’s super easy to make , particularly in a pressure cooker. Serve it with fresh, crusty bread.

Ingredients

To soak:
½ cup white or pinto beans
½ cup chickpeas
½ cup yellow split peas
⅓ cup mung or aduki beans
⅓ cup red or yellow lentils
For the stew:
1 large onion
3 cloves of garlic
½ thumb ginger, grated
1/ts chilli flakes or 1 fresh chilly, chopped
1 sprig Rosemary or thyme, leaves chopped
½ cup buckwheat
1 bay leaf
1 litre vegetable stock
2 tbs chopped fresh parsley
1 cup Green peas
1 cup Green beans
1 cup chopped Cavolo nero or Savoy cabbage
1 Tbsp. cider vinegar to serve

Instructions

Soak the beans overnight.
Finely slice the onion and roughly chop the garlic.
Heat the olive oil in a big pot or pressure cooker.
Gently sauté the onion for about 5 minutes, until tender. Add the garlic, chilli, rosemary and herbs, then stir for a minute. Add the drained beans & buckwheat, stir for a minute and pour in the stock. Add the bay leaf and bring to the boil, then put the lid on. Turn the heat down and simmer gently for about 60-90 minutes, until the sauce is thick and the barley/rice has cooked through. You might need to add more stock.
Alternatively, if you’re using a pressure cooker, secure the lid onto the pan, and pressure-cook for 15 minutes, then rest until the lid can be released.
Finely chop cabbage and stir into the stew together with the green peas and beans. Cook for 5 more minutes, then rest for a further five minutes under a lid.
Stir in the cider vinegar and serve.