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Betty’s Easy Weeknight Stew

A revised Bumble Bee Stew made with Ayurvedic cooking principles: a hearty black bean and vegetable stew with a homemade cumin, coriander and fennel blend. Instant Pot and stove top options, with vegan options and dosha adjustments in the notes.

Cook Time 40 mins
Total Time 40 mins
Difficulty: Beginner
Dietary: Egg Free, Gluten Free, Nut Free, Vegetarian
Ingredients
  • 1 Tbsp each whole cumin, coriander and fennel seed (to make the spice blend)
  • 2 Tbsp organic ghee
  • 2 Tbsp onion powder
  • 2-3 tsp smoked paprika
  • 1 tsp ground black pepper
  • 1 tsp each dried oregano, dried thyme, dried basil
  • 1 cup onion (diced small)
  • 1 cup carrots (diced small)
  • 1 cup celery (diced (or a fresh mirepoix vegetable mix))
  • 1 cup corn (fresh or frozen; fire roasted corn is a good option)
  • 1 lb bag organic frozen vegetable blend (peas, green beans, corn and carrots)
  • 30 oz organic black beans (drained and rinsed)
  • 1.5 pints cherry tomatoes
  • 1 inch knob fresh ginger (peeled)
  • 2 cups vegetable broth (or chicken bone broth for a non-veg version)
  • 1/4 cup coconut aminos (BBQ or regular)
  • 2 Tbsp real maple syrup
  • 2 tsp finely ground Himalayan mineral salt
  • extra paprika, black pepper, onion powder and mineral salt (to taste)
Instructions
    Instant Pot
  1. 1
    Grind the whole cumin, coriander and fennel seeds in a spice grinder. Place 2 Tbsp of the mixture in a small bowl, and add all the other dried spices to the same bowl. Set aside.
  2. 2
    Blend the cherry tomatoes and fresh ginger in a high speed blender until smooth. Set aside.
  3. 3
    Set the Instant Pot to sauté for 10 seconds. Add the ghee and let it melt, then add all the dry ground spices. Stir for 2-3 seconds so they don't burn.
  4. 4
    Add the onion, carrots, and celery, stir and mix well until the sauté mode turns off.
  5. 5
    Add the corn, frozen vegetable blend, and black beans. Mix thoroughly.
  6. 6
    Add the tomato and ginger mixture, coconut aminos and maple syrup. Mix thoroughly.
  7. 7
    Add the mineral salt and mix again. Taste with a clean spoon and add extra spices if needed.
  8. 8
    Set the Instant Pot to Beans/Chili for 10 minutes and allow a natural release, about 30-40 minutes.
  9. 9
    Serve with cooked rice or another cooked grain of your choice.
    10. Stove top
  10. 10
    Use a 6-8 quart Dutch oven or heavy bottomed large pot. Grind the spices and blend the tomatoes as above.
  11. 11
    Over low heat, sauté the spices in the ghee for about 3 seconds, stirring and being careful not to burn them.
  12. 12
    Add the onion, carrots and celery, increase the heat to medium-low, and sauté and stir.
  13. 13
    Add the vegetables, beans, tomato ginger mixture, coconut aminos, maple syrup and salt, and mix thoroughly. Taste and adjust the spices.
  14. 14
    With the heat on medium-low, cover and cook for about 30 minutes. Serve with cooked rice or another grain.
Note
  • Vata dosha: add a dollop of ghee on top when serving, and may add 1/4 tsp red chili pepper. Serve with white basmati rice or amaranth.
  • Kapha dosha: may add 1/2-1 tsp red chili pepper and use less ghee (1 Tbsp). Serve with quinoa, millet or buckwheat.
  • Pitta dosha: use 2 tsp paprika. Serve with white basmati rice, amaranth, quinoa or barley.
  • This recipe is vegetarian. To make it vegan, replace the ghee with oil: olive oil for all doshas, coconut oil for pitta, sesame oil for vata, avocado oil for vata and pitta, safflower oil for kapha.
  • Inspired by J. Gumbo's Bumblebee Stew.
Read it online: https://www.bwellayurveda.com/recipe/bettys-easy-weeknight-stew/

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