Navy Bean Gravy

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

Suggestions


Are you looking to elevate your meal with a delicious and hearty sauce that’s both satisfying and nutritious? Look no further than this Navy Bean Gravy! Perfectly vegetarian and vegan-friendly, this recipe is a delightful way to incorporate a protein-packed ingredient into your diet while keeping things completely dairy-free.

Navy beans serve as the star of this dish, lending a creamy texture and a remarkable depth of flavor that will have you coming back for seconds. The blend of fragrant fresh thyme and aromatic garlic, sautéed to perfection, creates a wonderful base that fills your kitchen with an inviting aroma. Toss in the rich umami from soy sauce and the wholesome touch of vegetable broth, and you have a savory gravy that pairs beautifully with everything from mashed potatoes to hearty grain bowls.

This Navy Bean Gravy is not just easy to whip up; it’s ready in just 45 minutes and serves a generous eight portions. Whether you're preparing a comforting meal for family or a festive spread for friends, this gravy will impress even the pickiest of eaters. So gather your ingredients, and let’s get cooking! You’ll discover a world of flavor that’s not only good for you but also incredibly satisfying.

Ingredients

  • 0.3 cup flour 
  • tablespoons thyme leaves fresh chopped
  •  garlic cloves chopped
  •  fifteen-ounce can navy beans drained and rinsed canned
  • tablespoon olive oil 
  • small onion roughly chopped
  • dashes several pepper fresh black
  • servings salt to taste (if needed)
  • tablespoons soya sauce 
  • 1.5 cups vegetable broth 
  • 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