Plant-based Bean Bourgingnon

Chef Kris Gaudet

Plant-based Bean Bourgingnon

Ingredients

1 can (425g) Black Beans, canned, no salt added, drained

4 Medium onions, Spanish, diced

¼ Cup Cannellini Beans, drained

3 cups Vegetable stock, no salt added

1 Carrots, medium diced

20g Parsley, roughly chopped

1 Tbsp Garlic, fresh, minced

½ tsp Black pepper

1 Tbsp Olive oil

1 tsp Smoked paprika

4 Tbsp Flour, all purpose

3 sprigs Thyme, fresh

Directions

  1. Add oil to pot, or Dutch oven and sauté mushrooms with smoked paprika. Remove mushrooms and any liquids and set aside.  
  1. Add onions to the pan and cook until lightly browned. Stir in the carrots and garlic and sauté lightly.  
  1. Add the pepper, thyme and flour.  
  1. Deglaze the pan with the wine. 
  1. Add vegetable stock, turn to medium-high, stir until thicken. Reduce heat. Scrape the bottom when stirring to remove all the pieces on the bottom of the pot. 
  1. Add the beans. Simmer until the carrots are cooked. Approximately 20-30 minutes. Keep pot uncovered on a simmer. 
  1. Add the mushrooms and any reserved liquid when there is 5 minutes remaining. 
  1. Garnish with Parsley. 
  1. Enjoy! 

Chef’s Tips:
Add plenty of aromatics, such as Thyme and Rosemary, to boost the flavours of this classical French stew.

Deglazing means to remove and dissolve browned food residue from a pan to flavor sauces, soups, and gravies. By adding a liquid to a hot pan, all of the food residue will lift up, giving your dish added flavour.

Red wine can be added instead of the water for extra flavour. The alcohol will cook, therefore the flavour is the only thing that remains.

When adding the thyme, wait ten minutes or so, and you can pick out the stems and the leaves will remain in the stew.

Nutrient Analysis

Calories: 214.7 g

Protein: 8.6 g

Carbohydrates: 42.3 g

Fibre: 8.8 g

Total Fat: 4.2 g

Sodium: 201.2 mg

Phosphorus: 73.39 mg

Potassium: 676.42 mg

Renal Diet Nutrient Analysis

Servings per recipe: 4

Serving size: 1/4 of the full recipe

Renal and Diabetic Exchanges

1 protein choice
2.8 carb choices
3 vegetable choices