Dairy-Free Hearty Bean Stew
Warm, comforting, and entirely dairy-free, this hearty bean stew is a nutritious one-pot meal perfect for any season. Packed with an array of vibrant vegetables like zucchini, carrots, and red bell pepper, and protein-rich kidney and black beans, this recipe strikes the perfect balance between wholesome and flavorful. Aromatic spices like cumin, thyme, and chili powder infuse the stew with a cozy, irresistible depth, while a splash of vegetable broth ensures a rich, savory base. Ready in just about an hour, this easy-to-make recipe is ideal for weeknight dinners, batch cooking, or cozy gatherings. Serve it piping hot with a sprinkle of fresh parsley for a vibrant garnish. Whether you're seeking a vegan, gluten-free, or hearty plant-based comfort food, this dairy-free bean stew is sure to satisfy.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 15 ounces canned diced tomatoes
- 4 cups vegetable broth
- 15 ounces canned kidney beans, drained and rinsed
- 15 ounces canned black beans, drained and rinsed
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 1 teaspoon salt
- 0.5 teaspoons freshly ground black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic, sliced carrots, and sliced celery, and cook for another 3 minutes until the vegetables begin to soften.
Add the chopped red bell pepper and zucchini, and cook for an additional 5 minutes, stirring occasionally.
Pour in the diced tomatoes and vegetable broth, bringing the mixture to a simmer.
Add the drained kidney beans and black beans to the pot.
Stir in the bay leaf, dried thyme, ground cumin, chili powder, salt, and black pepper.
Allow the stew to simmer over low heat for 20-25 minutes, or until the vegetables are tender and the flavors have melded together.
Remove the bay leaf before serving.
Garnish with chopped fresh parsley and serve hot.
Nutrition Facts
Calories |
1775 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.8 g | 70% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 6712 mg | 292% | |
| Total Carbohydrate | 257.0 g | 93% | |
| Dietary Fiber | 79.2 g | 283% | |
| Total Sugars | 54.4 g | ||
| Protein | 76.7 g | 153% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 795 mg | 61% | |
| Iron | 26.0 mg | 144% | |
| Potassium | 6770 mg | 144% | |
*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.
