Spermidine-rich Stew

INGREDIENTS

• 100 g of broccoli
• 100 g mushrooms
• 300 g of canned beans (soybeans, small white beans, quail beans)
• 100 g peas (tin or frozen)
• 150 g of potatoes
• 1 bar of celery
• 2 big carrots
• 50 g coarse spelt flour
• ½ onion
• 1 clove of garlic
• 1 bay leaf
• Salt + pepper + spices + lemon zest + a dash of vinegar
• 2 tbsp oil
• 1 small piece of butter (1 tbsp), 1 tbsp flour (roux)

METHOD

1. Peel the carrots and potatoes and cut into pieces about ½ cm thick. Wash the broccoli and cut it into mouth-friendly pieces. Clean the mushrooms and cut into mouth-friendly pieces. Finely chop the onion and celery. Wash the soybeans, quail beans, canned small white beans from the tin in the strainer. Chop the garlic.
2. Sauté onions in a large pot of oil together with celery and mushrooms. Add garlic and fry for a short time. Deglaze with 1 liter of broth. Add potatoes, broccoli, carrots, peas, beans and coarse spelt flour. Season with 1 bay leaf, salt, pepper and spices (for example some marjoram, parsley, rosemary, thyme, lovage and simmer for 20 minutes.) Season with a dash of vinegar and lemon peel.
3. For the roux, melt 1 tbsp butter in a saucepan, add 1 tbsp flour and stir until lightly brown. Then (while stirring!) douse with broth so that no lumps arise. If this happens, pass through a sieve before adding to the stew. Bring the stew to a boil again with good stirring.