Navy Bean Gravy

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

Suggestions


If you're searching for a delicious and hearty addition to your meals, look no further than this delightful Navy Bean Gravy! Perfect for those following vegetarian and vegan diets, this rich, flavorful sauce is not only dairy-free but also incredibly easy to make. In just 45 minutes, you can whip up enough gravy to serve up to eight people, making it an ideal choice for family gatherings or dinner parties.

This versatile gravy offers a unique twist with the use of navy beans, which lend a creamy texture packed with protein, making it a satisfying companion to any dish. Fresh thyme and aromatic garlic come together to create an enticing aroma, while the addition of soy sauce enhances the savory depth of flavor. It’s a comfort food that doesn’t compromise on nutrition!

Imagine pouring this luscious gravy over mashed potatoes, rice, or even drizzling it on your favorite roasted vegetables; it elevates simple meals into something special. Plus, with only 49 calories per serving, you can enjoy its richness without feeling guilty. Whether you're preparing a cozy weekday dinner or planning a festive meal, this Navy Bean Gravy is sure to impress and keep everyone coming back for more!

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