Fresh Navy Bean Stew
A hearty and flavorful navy bean stew featuring pumpkin, sofrito, and sasson, perfect for comforting meals and suitable for vegetarians or those seeking a nutritious, savory dish.
Ingredients
Instructions
- Saute sofrito, sasson, and tomato sauce.
- Add beans and pumpkin.
- Cook over low heat until broth thickens.
- Season to taste and remove from heat.
- Serve with chicken and rice or with white rice.
Tips & Substitutions
To enhance the flavor of your Fresh Navy Bean Stew, consider adding some diced vegetables like carrots or celery for extra texture and nutrition. If you want a spicier kick, try incorporating a pinch of cayenne pepper or some diced jalapeños. For a vegetarian version, substitute chicken with vegetable broth and use plant-based proteins. You can also make this dish a day ahead; the flavors deepen overnight.
Serving Suggestions
This hearty stew pairs beautifully with chicken and rice or can be enjoyed with white rice for a comforting meal. You can also serve it with crusty bread or a fresh salad on the side for a well-rounded dinner. For an extra touch, garnish with fresh herbs like parsley or cilantro before serving.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, gently warm in a saucepan over low heat, adding a splash of water or broth if the stew is too thick. You can also microwave it in short intervals, stirring in between, until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Fresh Navy Bean Stew contains roughly 18 calories, with 1g protein, 4g carbohydrates, and 0g fat. It is an excellent source of vitamin A (27% of the Daily Value). Note that it is relatively high in sodium, at 1822mg per serving (79% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned beans instead of fresh?
Yes, you can use canned navy beans for convenience. Just rinse and drain them before adding to the stew. Reduce cooking time to ensure they don't become mushy, as they are already cooked.
What can I add for extra protein?
To boost the protein content, consider adding cooked chicken, turkey, or even some diced tofu. If you're looking for a meatless option, legumes like lentils or chickpeas can also be a great addition.
Is this stew suitable for freezing?
Yes, this stew freezes well. Just make sure to cool it completely before transferring to a freezer-safe container. It can be stored for up to three months. Thaw in the refrigerator overnight and reheat before serving.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).