Colorful Bean Stew Casserole
Warm, hearty, and bursting with vibrant colors, this Colorful Bean Stew Casserole is the ultimate comfort food with a nutritious twist. Packed with a medley of black beans, kidney beans, and chickpeas, along with tender vegetables like red bell peppers, carrots, and green beans, this recipe delivers a wholesome plant-based meal that's rich in protein and fiber. Flavored with fragrant spices like cumin, smoked paprika, and oregano, every bite is loaded with bold, comforting flavors. Finished with a melted cheese topping and the option to garnish with fresh parsley, this oven-baked casserole is perfect for busy weeknights or cozy gatherings. Plus, it's easy to prepare in under an hour, making it a satisfying and healthy choice for families. Serve it warm and enjoy the perfect balance of taste, texture, and nutrition!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 pieces garlic cloves, minced
- 1 medium red bell pepper, diced
- 2 medium carrot, peeled and sliced
- 1 cup green beans, trimmed and cut into 1-inch pieces
- 1 15-ounce can canned black beans, drained and rinsed
- 1 15-ounce can canned red kidney beans, drained and rinsed
- 1 15-ounce can canned chickpeas, drained and rinsed
- 1 14.5-ounce can canned diced tomatoes with juices
- 2 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 1 cup shredded cheese (optional, for topping)
- 2 tablespoons chopped fresh parsley (optional, for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Heat the olive oil in a large oven-safe skillet or casserole dish over medium heat.
Sauté the diced onion and minced garlic for 2-3 minutes, until the onion is translucent and fragrant.
Stir in the diced red bell pepper, sliced carrots, and green beans. Cook for 5 minutes, stirring occasionally, until the vegetables start to soften.
Add the black beans, kidney beans, chickpeas, diced tomatoes with their juices, and vegetable broth to the skillet. Mix well.
Sprinkle in the ground cumin, smoked paprika, dried oregano, salt, and black pepper. Stir to combine.
Bring the mixture to a gentle simmer and cook for 15 minutes, allowing the flavors to meld together and the vegetables to become tender.
Stir in the baby spinach and let it wilt into the stew for about 2 minutes.
If desired, sprinkle shredded cheese evenly over the top of the stew. Transfer the skillet or casserole dish to the preheated oven.
Bake uncovered for 10-12 minutes, or until the cheese is melted and bubbling (if using).
Carefully remove the casserole from the oven and let it cool for a few minutes before serving.
Sprinkle with chopped fresh parsley as a garnish, if desired. Serve warm and enjoy your Colorful Bean Stew Casserole!
Nutrition Facts
Calories |
2020 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.4 g | 103% | |
| Saturated Fat | 30.8 g | 154% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 120 mg | 40% | |
| Sodium | 6505 mg | 283% | |
| Total Carbohydrate | 242.5 g | 88% | |
| Dietary Fiber | 71.9 g | 257% | |
| Total Sugars | 45.2 g | ||
| Protein | 99.7 g | 199% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1438 mg | 111% | |
| Iron | 26.6 mg | 148% | |
| Potassium | 4284 mg | 91% | |
*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.
