Smoked Bean Ragout

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
59%
Smoked Bean Ragout
45 min.
9
244kcal

Suggestions

Ingredients

  • tablespoon balsamic vinegar 
  • 0.5 teaspoon barbecue smoke seasoning (such as Hickory Liquid Smoke)
  •  bay leaf 
  •  bay leaves 
  • cups butternut squash cubed peeled
  • servings corn risotto 
  • cup baby lima beans dried
  • 0.5 teaspoon marjoram dried
  • 0.5 teaspoon savory dried
  • 0.5 teaspoon thyme leaves dried
  •  garlic heads whole
  • 0.3 teaspoon ground nutmeg 
  • cups onion vertically sliced
  • 0.5 teaspoon pepper 
  • 0.5 teaspoon salt 
  • 0.5 cup cooking sherry 
  • teaspoons sugar 
  • cups tomatoes chopped
  • 14.5 ounce vegetable broth canned
  • cups water 
  • cup beans dried white

Equipment

  • frying pan
  • oven
  • aluminum foil
  • dutch oven
  • colander

Directions

  1. Sort and wash beans; place in a Dutch oven. Cover with water to 2 inches above beans, and bring to a boil; cook 2 minutes.
  2. Remove from heat; cover and let stand 1 hour.
  3. Drain beans, and return to pan.
  4. Add 6 cups water, liquid smoke seasoning, and 2 bay leaves; bring to a boil. Cover, reduce heat, and simmer 45 minutes.
  5. Drain beans in a colander; discard bay leaves. Set beans aside.
  6. Remove white papery skin of garlic heads, making sure not to peel or separate cloves. Wrap each head separately in aluminum foil.
  7. Bake at 350 for 1 hour; let cool for 10 minutes. Separate cloves, and squeeze to extract 1/3 cup pulp; discard skins. Set pulp aside.
  8. Steam squash, covered, 6 minutes or until crisp-tender; set aside.
  9. Combine onion and sherry in Dutch oven. Cover and cook over medium heat 10 minutes. Stir in vinegar and sugar. Cook, uncovered, over medium-high heat 15 minutes or until onion turns deep golden, stirring frequently.
  10. Add beans, garlic pulp, squash, broth, and next 7 ingredients; bring to a boil. Reduce heat; simmer 15 minutes.
  11. Remove from heat; discard bay leaf, and stir in tomato.
  12. Serve over Corn Risotto.

Nutrition Facts

Calories244kcal
Protein17.2%
Fat6.26%
Carbs76.54%

Properties

Glycemic Index
48.07
Glycemic Load
10.98
Inflammation Score
-10
Nutrition Score
20.362173909726%

Flavonoids

Malvidin
0.01mg
Catechin
0.1mg
Epicatechin
0.09mg
Hesperetin
0.05mg
Naringenin
0.28mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
3.56mg
Kaempferol
1.26mg
Myricetin
0.09mg
Quercetin
14.66mg

Nutrients percent of daily need

Calories:244.32kcal
12.22%
Fat:1.77g
2.72%
Saturated Fat:0.32g
2%
Carbohydrates:48.68g
16.23%
Net Carbohydrates:39.96g
14.53%
Sugar:10.58g
11.76%
Cholesterol:0mg
0%
Sodium:333.14mg
14.48%
Alcohol:1.37g
100%
Alcohol %:0.36%
100%
Protein:10.94g
21.88%
Vitamin A:3943.95IU
78.88%
Manganese:1.08mg
53.98%
Folate:140.14µg
35.04%
Fiber:8.72g
34.88%
Vitamin C:26.32mg
31.9%
Potassium:988.52mg
28.24%
Magnesium:101.58mg
25.4%
Iron:4.12mg
22.9%
Copper:0.44mg
21.75%
Vitamin B6:0.41mg
20.61%
Phosphorus:201.92mg
20.19%
Vitamin B1:0.3mg
19.94%
Vitamin B3:2.42mg
12.12%
Zinc:1.77mg
11.77%
Calcium:112.2mg
11.22%
Vitamin B5:1.09mg
10.86%
Vitamin K:9.51µg
9.06%
Vitamin B2:0.14mg
8.02%
Selenium:4.18µg
5.97%
Vitamin E:0.84mg
5.6%
Source:My Recipes