{"id":11602,"date":"2024-07-01T09:02:55","date_gmt":"2024-07-01T09:02:55","guid":{"rendered":"http:\/\/www.food-blog.co.za\/durban\/?p=11602"},"modified":"2024-07-25T20:02:54","modified_gmt":"2024-07-25T20:02:54","slug":"celebrate-eat-your-beans-day-with-this-vegan-lentil-samfa-stew-on-butter-bean-mash-recipe","status":"publish","type":"post","link":"https:\/\/www.food-blog.co.za\/durban\/celebrate-eat-your-beans-day-with-this-vegan-lentil-samfa-stew-on-butter-bean-mash-recipe\/","title":{"rendered":"Celebrate Eat your Beans Day with this Vegan Lentil &#038; Mushroom Stew on Butter Bean Mash Recipe"},"content":{"rendered":"<p><strong>Happy\u00a0Eat your Beans Day!<\/strong><\/p>\n<blockquote>\n<p style=\"text-align: center;\">This celebration hosted on 3 July is the perfect opportunity to appreciate the nutritional powerhouse that beans are.<\/p>\n<\/blockquote>\n<p><span style=\"text-decoration: underline;\"><strong>They are a significant source of protein, complex carbohydrates, folate, fiber, and iron. Not only are they low in fat, but they also provide essential nutrients that support overall health.<\/strong> <\/span><\/p>\n<ul>\n<li>Complementing the beans in this recipe, <span style=\"text-decoration: underline;\"><strong>mushrooms<\/strong><\/span> add a rich, umami flavor and come packed with their own set of nutritional benefits, including all nine essential amino acids, Vitamin Bs, and essential minerals like iron, phosphorus, copper, potassium, and selenium. Potassium, in particular, is crucial for maintaining fluid balance and helping control blood pressure, making this recipe not just delicious but also heart-healthy.<\/li>\n<\/ul>\n<p>To celebrate this day, we\u2019ve crafted a scrumptious Vegan Lentil &amp; Mushroom Stew on Butter Bean Mash. This dish is low in sodium, high in fiber, and bursting with flavor, thanks to the umami-rich mushrooms. <strong>Eat your beans on 3 July and enjoy the taste and health benefits of this delightful meal below!<\/strong><\/p>\n<h3><span style=\"text-decoration: underline;\"><b>Vegan Lentil &amp; Mushroom Stew on Butter Bean Mash<\/b><\/span><\/h3>\n<p>Serves 6<\/p>\n<div><strong>Ingredients:<\/strong><\/div>\n<ul>\n<li>1 \u00bd cups brown lentils<\/li>\n<li>5 cups mushroom stock<\/li>\n<li>1 bunch fresh thyme sprigs<\/li>\n<li>1 onion, diced<\/li>\n<li>500g Portabellini mushrooms, sliced<\/li>\n<li>4 cloves garlic, thinly sliced<\/li>\n<li>2 Tbsp tomato paste<\/li>\n<li>\u00bd tsp dried chilli flakes<\/li>\n<li>1 x 400g tin diced tomatoes<\/li>\n<li>Olive oil<\/li>\n<li>Salt and pepper, to taste<\/li>\n<\/ul>\n<p><span style=\"text-decoration: underline;\">Butter bean mash:<\/span><\/p>\n<ul>\n<li>2 x 400g tins of butter beans, rinsed &amp; drained<\/li>\n<li>1 small clove garlic, grated finely<\/li>\n<li>2 Tbsp lemon juice<\/li>\n<li>4 Tbsp \/ 60ml olive oil<\/li>\n<li>Salt &amp; pepper, to taste<\/li>\n<li>Chopped parsley or micro herbs, for serving<\/li>\n<\/ul>\n<p><strong>Method:<\/strong><\/p>\n<ol>\n<li>To make the mash, add all the ingredients to a food processor.<\/li>\n<li>Blitz until completely smooth, adding a little water if you want to thin it out.<\/li>\n<li>To warm up &#8211; transfer to a saucepan over low heat and stir until warmed through.<\/li>\n<li>Taste to adjust seasoning.<\/li>\n<\/ol>\n<div>\n<p><span style=\"text-decoration: underline;\">For the lentil stew:<\/span><\/p>\n<ol>\n<li>Rinse lentils well. Place in a large pot or Dutch oven and add the mushroom stock and thyme.<\/li>\n<li>Bring to a boil, then reduce to a simmer. Cook with lid ajar for about 25 minutes until tender. If you need to give them a little liquid top up add some boiling water from the kettle.<\/li>\n<li>Discard the thyme sprigs.<\/li>\n<li>Meanwhile, heat a drizzle of olive oil in a large saut\u00e9 pan.<\/li>\n<li>Add onion and mushrooms. Season lightly and cook until the onion softens and mushrooms are golden. Add garlic, tomato paste and chilli flakes. Cook until tomato paste turns a deep dark red colour and smells sweet.<\/li>\n<li>Pour in the tinned tomato and deglaze the bottom of the pan.<\/li>\n<li>Add the cooked lentils and all their liquid. Mix everything well together.<\/li>\n<li>Taste to adjust seasoning<\/li>\n<li>Serve stew on warmed butter bean mash and sprinkle with micro herbs.<\/li>\n<\/ol>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Happy\u00a0Eat your Beans Day! This celebration hosted on 3 July is the perfect opportunity to appreciate the nutritional powerhouse that beans are. They are a significant source of protein, complex carbohydrates, folate, fiber, and iron. Not only are they low in fat, but they also provide essential nutrients that support overall health. Complementing the beans&#8230;<\/p>\n","protected":false},"author":1,"featured_media":11603,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-11602","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Celebrate Eat your Beans Day with this Vegan Lentil &amp; Mushroom Stew on Butter Bean Mash Recipe - FoodBlogDBN<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.food-blog.co.za\/durban\/celebrate-eat-your-beans-day-with-this-vegan-lentil-samfa-stew-on-butter-bean-mash-recipe\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Celebrate Eat your Beans Day with this Vegan Lentil &amp; Mushroom Stew on Butter Bean Mash Recipe - FoodBlogDBN\" \/>\n<meta property=\"og:description\" content=\"Happy\u00a0Eat your Beans Day! 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