Navy Bean Gravy

Vegetarian
Vegan
Dairy Free
Health score
1%
Navy Bean Gravy
45 min.
8
49kcal

Suggestions


Are you looking for a delicious and hearty sauce that can elevate your meals while keeping things plant-based? Look no further than this delightful Navy Bean Gravy! Perfect for vegetarians and vegans alike, this rich and creamy gravy is not only dairy-free but also packed with flavor and nutrition. With just 49 calories per serving, it’s a guilt-free addition to your favorite dishes.

This recipe is incredibly versatile, making it an excellent companion for mashed potatoes, rice, or even as a savory topping for roasted vegetables. The combination of navy beans, fresh thyme, and garlic creates a robust flavor profile that will tantalize your taste buds. Plus, the use of simple, wholesome ingredients means you can whip it up in just 45 minutes, making it an ideal choice for busy weeknight dinners or special occasions.

Whether you’re a seasoned cook or just starting your culinary journey, this Navy Bean Gravy is easy to prepare and sure to impress. The creamy texture, achieved through blending, makes it a comforting addition to any meal. So gather your ingredients, roll up your sleeves, and get ready to enjoy a deliciously satisfying sauce that everyone at the table will love!

Ingredients

  • 0.3 cup flour 
  • tablespoons thyme sprigs fresh chopped
  •  garlic clove chopped
  •  navy beans drained and rinsed canned
  • tablespoon olive oil 
  • small onion roughly chopped
  • dashes pepper fresh black
  • servings salt to taste (if needed)
  • tablespoons soya sauce 
  • 1.5 cups vegetable stock 
  • 0.3 cup water 

Equipment

  • frying pan
  • sauce pan
  • pot
  • blender
  • immersion blender

Directions

  1. Preheat a saucepan over medium-high heat. Sauté the onion and garlic in the oil for about 5 minutes.
  2. Add the thyme and black pepper (I like a lot of black pepper in this) and cook for about 3 minutes more. While that is cooking, stir the flour into the broth until dissolved.
  3. If you have an immersion blender, then add the beans, broth mixture, and soy sauce to the saucepan. Blend immediately and lower the heat to medium. Stir the gravy often for about 10 minutes while it thickens.
  4. If you are using a regular blender, add the beans, broth mixture, and soy sauce to the blender and blend until smooth.
  5. Transfer the onion and the other stuff from the pan to the blender. Puree again until no big chunks of onion are left.
  6. Add back to the pot and stir often over medium heat to thicken.
  7. Once the gravy thickens, reduce the heat to low. Now you can decide exactly how thick you want it by adding splashes of water, anywhere from 1/4 to 1/2 cup. Cook for about 20 more minutes to let the flavors deepen, stirring occasionally.
  8. Add water as necessary and taste for salt. Keep gravy covered and warm until ready to serve.
  9. From Vegan Brunch by Isa Chandra Moskowitz. Copyright © 2009 by Isa Chandra Moskowitz. Used by permission of Da Capo Press.

Nutrition Facts

Calories49kcal
Protein12.52%
Fat33.27%
Carbs54.21%

Properties

Glycemic Index
38.55
Glycemic Load
3.61
Inflammation Score
-9
Nutrition Score
2.6273912917013%

Flavonoids

Apigenin
0.07mg
Luteolin
1.19mg
Isorhamnetin
0.44mg
Kaempferol
0.06mg
Myricetin
0.02mg
Quercetin
1.8mg

Nutrients percent of daily need

Calories:49kcal
2.45%
Fat:1.87g
2.88%
Saturated Fat:0.27g
1.68%
Carbohydrates:6.86g
2.29%
Net Carbohydrates:6.08g
2.21%
Sugar:0.89g
0.99%
Cholesterol:0mg
0%
Sodium:748.41mg
32.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.58g
3.17%
Manganese:0.16mg
8.08%
Vitamin C:5.2mg
6.31%
Iron:0.92mg
5.14%
Vitamin A:219.53IU
4.39%
Vitamin B1:0.05mg
3.52%
Folate:13.82µg
3.45%
Vitamin B3:0.64mg
3.21%
Fiber:0.78g
3.12%
Vitamin B2:0.05mg
3.07%
Selenium:2.03µg
2.9%
Vitamin B6:0.05mg
2.5%
Magnesium:9.56mg
2.39%
Phosphorus:21.82mg
2.18%
Copper:0.04mg
2.06%
Calcium:17.81mg
1.78%
Vitamin E:0.26mg
1.73%
Potassium:55.36mg
1.58%
Vitamin K:1.33µg
1.27%
Source:Epicurious