Savory Bean Stew with Dumplings: #188 of 1000 Sustainable Food Experiments

We’ve made this recipe twice already, with the lovely combination of dill, rosemary, and sage warming our tummies. As a bonus, leftovers the next day are just as good as the real thing. Many thanks to the Post-Punk Kitchen for inspiration.

This is part of our 1,000 Food Experiments to create sustainable meals for our family and hopefully yours.

Ingredients ($7 for a large pot)

Stew:
2 tablespoons olive oil – $0.20
1/4 cup all purpose flour – $0.04
1 medium onion, chopped – $0.50
1 tsp salt – $0.05
4 cloves garlic, minced – $0.15
6 cups vegetable broth – free from boiling leftover kale and collard stalks
2 celery stalks, chopped – $0.15
1 1/2 pounds gold potatoes, cut into chunks – $1.35
2 carrots, chopped – $0.46
1 large zucchini, chopped – $0.78
1 tsp sage – $0.28
1 tbsp dill – $0.70
1/2 tsp paprika – $0.14
Salt and pepper to taste
2 cups freshly cooked or canned pinto beans, rinsed – $0.79

Dumplings:
1 1/2 cups flour – $0.24
2 tsp baking powder – $0.03
1 tbsp rosemary – $0.70
1 tsp salt – $0.05
3/4 cup unsweetened soy milk – $0.28
2 tbsp olive oil – $0.20

Directions

1. Start the stew: in a large pot, heat the olive oil over medium heat. Add in the flour and cook, stirring continuously, for a few minutes until it gets nice and thick. Then stir in the onions and salt, and mix well to coat the onions in the sauce. Next add the garlic, celery, and start pouring in the vegetable broth. Whisk well as you go to evenly mix in the broth with the flour mixture.

2. Once all the broth is mixed in, add the potatoes, carrots, zucchini, beans, sage, dill, and paprika, as well as salt and pepper to your liking. Raise the heat to bring it to a boil, then reduce it to keep it simmering on medium-low heat for about 20 minutes until the potatoes are tender. No need to cover the pot at this point – the evaporating steam means the stew will be nice and thick.

Prepare the dumplings: mix all the dumpling ingredients together in a medium bowl and mix well. When the stew is nice and thick and the vegetables are tender, drop spoonfuls of the dumpling mix right on top of the stew, evenly spacing them out over the surface. We got 12 large dumplings out of it. Cover the pot with a tight-fitting lid and cook for 14 minutes, making sure the stew is simmering gently.

3. The dumplings will get nice and firm to the touch when they’re done. Serve hot in a bowl with a dumpling and a scoop or two of stew poured over top of it. So yummy and comforting! Leftovers keep well in the fridge or freezer, and can be microwaved when you’re ready to eat them.

Sustainability Score (explained here)

  • Time to make: 3 = <1 hour
  • Servings: 3 = lots of leftovers
  • Cost per serving: 3 = <$5
  • Deliciousness:  3 = when are we having this again?
  • Environmental impact: 3 = minimal damage
  • Nutritional value: 3 = optimal nutrition
  • TOTAL: 18/18 (maximum score!)

If any of you amazing cooks tried it, or have other recipes you’d like us to experiment with, please let me know. Wishing you and your family a healthy, happy day!

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