Bean and Vegetable Stew Vegan
Warm, hearty, and completely plant-based, this Vegan Bean and Vegetable Stew is a nutritious and satisfying meal that’s perfect for any season. Loaded with protein-rich kidney beans and chickpeas, vibrant vegetables like zucchini, carrots, and bell peppers, and flavored with aromatic spices such as cumin, smoked paprika, and thyme, this stew is a nourishing powerhouse. A splash of vegetable broth and canned diced tomatoes create a rich, savory base, while fresh baby spinach adds a touch of green goodness. Ready in just 45 minutes, this one-pot recipe is ideal for busy weeknights and serves as a comforting bowl of health and flavor. Serve it up with crusty bread or a side of rice for a complete, vegan-friendly delight that the whole family will love!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 2 medium, diced carrot
- 2 diced celery stalks
- 1 diced red bell pepper
- 1 medium, diced zucchini
- 1 14-ounce can diced tomatoes (canned)
- 4 cups vegetable broth
- 1 15-ounce can kidney beans (cooked or canned, drained and rinsed)
- 1 15-ounce can chickpeas (cooked or canned, drained and rinsed)
- 4 cups baby spinach
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoon (adjust to taste) black pepper
- 1 bay leaf
- 2 tablespoons, chopped fresh parsley (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic, diced carrots, and celery, and cook for another 3-4 minutes until the vegetables begin to soften.
Add the diced red bell pepper and zucchini, and sauté for 2-3 minutes.
Stir in the ground cumin, smoked paprika, dried thyme, salt, and black pepper. Cook for 1 minute to toast the spices.
Add the diced tomatoes, vegetable broth, and the bay leaf. Stir to combine.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 10 minutes.
Add the drained and rinsed kidney beans and chickpeas to the pot. Simmer for another 10 minutes, stirring occasionally.
Stir in the baby spinach and let it wilt for 2-3 minutes.
Taste and adjust seasoning with additional salt or pepper if needed.
Remove the bay leaf and discard. Garnish with freshly chopped parsley, if desired.
Serve hot as a comforting meal, optionally paired with crusty bread or rice.
Nutrition Facts
Calories |
2089 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.5 g | 67% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9152 mg | 398% | |
| Total Carbohydrate | 326.8 g | 119% | |
| Dietary Fiber | 91.4 g | 326% | |
| Total Sugars | 83.7 g | ||
| Protein | 96.7 g | 193% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 953 mg | 73% | |
| Iron | 36.5 mg | 203% | |
| Potassium | 7511 mg | 160% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
