Bachelor stew

A quick stew ideal for low sodium diets.

  3 minute read  

Here is an updated take on a recipe I learned in college. It’s easy to prepare (and clean up).

It adapts easily to various dietary restrictions and responds well to creative seasoning.

Ingredients

  • 1 can (~15 oz) low sodium soup (the base)
  • 1 can no salt added beans (type can vary between black, pinto, kidney, and so on)
  • 1-2 cans no salt added vegetables (green beans, peas, carrots, etc)
  • 1 package (~8oz) plain brown, whole grain rice, cooked per instructions
  • Seasoning: Per taste and preference. I generally start with:
    • 2 teaspoons onion powder
    • 2 teaspoons garlic powder
    • 1 teaspoon black pepper
    • 1/2 teaspoon chili powder

For best results, drain and rinse all canned ingredients.

Preparation

  1. Cook & heat rice per directions.

  2. Drain and rinse canned ingredients.

  3. Mix all ingredients in a oven-safe bowl until well blended.

  4. Season to taste.

  5. Cover and microwave to serving temperature. Time varies according to oven and taste; I generally cook for 6-7 minutes.

Serves 2-4

Comments

  • Rinsing canned ingredients reduces overall sodium count (reportedly up to 40%), limits social consequences, and minimizes flavor impact of packing juices.

  • Experiment with additional seasonings to add variety to the flavor. I’ve had good luck with taco seasoning, ginger, lemon, turmeric, and other spices (though, obviously, not at the same time).

  • Nutritionally, this is a fairly well-balanced dish. It’s infinitely customizable and customizations are key to the success.

    For example, you can replace the soup with another liquid base, such as low sodium chicken stock or even water (powdered gravy can add a savory touch.)

  • Add additional ingredients to increase variety and serving count. Here are some things I’ve tried:

    • A second can of beans
    • Additional vegetables, such as a packet of riced broccoli
    • Additional protein sources, such as no salt added tuna, chicken, or shredded beef.
    • Fresh mushrooms or fresh tofu. (Dice to improve distribution.)

  • Your ingredients controls the overall health profile of the dish. If you’re watching sodium, for example, total the amounts reported on your ingredient nutrition labels and then divide by the number of servings. (I’ve made versions of this for less than 200mg of sodium; your mileage will likely vary.)

  • If you’re feeling particularly daring, consider mixing in a packet of low sodium chili or a similar entree. I call this the “special” because it introduces flavors reminiscent of less healthy dishes.

  • Be sure to blend everything carefully so that the mixture (and flavors) are equally distributed.

Potassium chloride warning

If you’re watching sodium, be aware that potassium chloride (KCl) is sometimes used as a salt (sodium chloride, NaCL) alternative, especially in items marketed as low sodium or salt-free. This is particularly common in foods marketed by recognized national chains.

If you’re watching sodium intake for health reasons, consult with a professional familiar with your specific needs (doctor, nutritionist, etc) to see whether potassium chloride is a safe alternative. For many people, it is. However, for some (like me0), it’s just as dangerous as traditional salt.

(In these cases, the problematic bit of chemistry is the chloride, not the sodium. Again, get professional advice.)

Check ingredients carefully, especially if potassium chloride is not a safe alternative for you. If you can’t determine the ingredients, you should probably find an alternative.

Vital statistics

  • First post: 13 Jan 2025