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Healthy eating

Vegetable hotpot with white beans

White beans rank low on the glycemic index with their slow-digesting carbohydrates, so they are thought to help lower the risk of diabetes mellitus and are a good source of nutrition for diabetics.

Immanuel.Kocht - vegan & vegetarian with Lutz Fohgrub

Vegetable hotpot with white beans

This hotpot is vegan and very easy to cook. Serves 4.

The Health Factor:

Like all legumes, with their high-quality carbohydrate, protein and mineral content, white beans make a significant contribution to a well-balanced vegan or vegetarian diet.

White beans rank low on the glycemic index with their slow-digesting carbohydrates, so they are thought to help lower the risk of diabetes mellitus and are a good source of nutrition for diabetics.

Allergy sufferers please note: Contains celeriac. Depending on the curry mixture, may contain mustard seed.

Ingredients:

200 g dried white beans

100 g leeks

100 g onions

100 g parsley root

100 g celeriac

100 g carrots

100 g fresh fennel

100 g bell peppers

100 g tomatoes

800 ml vegetable broth

3-4 tbsp. virgin olive oil

2-3 garlic cloves

ca. 1 tbsp. Indian curry powder

ca. ½ - 1 tsp ground cinnamon

1 cm fresh ginger

2 bay leaves

1 tsp. cumin

1 pinch ground white pepper

1 tsp. dried destemmed thyme

½ bunch fresh parsley

To Prepare:

Soak the white beans in cold water a day in advance. Cover and refrigerate overnight. Slice the leek into rings. Peel and mince the onions, garlic and ginger. Peel the parsley root, celeriac and carrots. Cut them first into strips, then dice. Wash the fennel, cut off the green stalks and fronds and set aside. Cut the bulb lengthwise into fine strips, then cut the strips into fine cubes. Wash the pepper, halve it and remove the seeds, then cut it into strips and dice. Wash the tomatoes and dice them as well. Heat the olive oil gently in a large pot over medium heat. Add the onions and saute until transparent. Add the garlic, ginger, curry powder, cinnamon, bay leaves, cumin and thyme, and saute for about a minute. Drain the white beans and add them to the pot, fill with vegetable broth and simmer over a low flame for about 40 minutes. Add the leek, parsley root, celeriac, carrots and fennel and cook for about 10 minutes. Finally, add the bell pepper and tomatoes and continue to simmer for another 5 minutes. Season to taste with ground white pepper. Wash the parsley, shake dry and chop finely, together with the fennel stalks and fronds. Garnish the hotpot with the mixture before serving.

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