Dairy-Free Hearty Beans Stew
Warm up with this flavorful and satisfying Dairy-Free Hearty Beans Stew, a plant-based comfort dish that's as nourishing as it is delicious. Packed with protein-rich black beans, kidney beans, and chickpeas, this stew is elevated with the earthy flavors of smoked paprika, thyme, and oregano. A medley of vibrant vegetables—carrots, celery, red bell peppers, and kale—adds layers of texture and nutrition, while a base of crushed tomatoes and vegetable broth creates a rich, savory depth. This one-pot recipe is easy to prepare, coming together in under an hour, and is perfect for meal prep or feeding a crowd. Whether you're vegan, dairy-free, or simply craving a hearty stew, this wholesome dish will leave you warm, satisfied, and coming back for seconds. Garnish with fresh parsley for a bright, refreshing finish!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 4 units garlic cloves, minced
- 2 medium carrot, chopped
- 2 units celery stalks, chopped
- 1 large red bell pepper, chopped
- 28 ounces crushed tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- 15 ounces cooked black beans, drained and rinsed
- 15 ounces cooked kidney beans, drained and rinsed
- 15 ounces cooked chickpeas, drained and rinsed
- 2 cups kale, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped (for garnish)
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onions to the pot, sauté for about 5 minutes until they become translucent.
Stir in the minced garlic and continue to sauté for an additional 1-2 minutes until fragrant.
Add the chopped carrots, celery, and red bell pepper to the pot, and sauté for another 5 minutes until the vegetables start to soften.
Pour in the crushed tomatoes and vegetable broth, then stir in the dried thyme, oregano, and smoked paprika.
Bring the mixture to a gentle simmer, and let it cook with the lid partially covering the pot for 20 minutes.
Add the drained and rinsed black beans, kidney beans, and chickpeas to the pot.
Stir in the chopped kale, salt, and black pepper, then let the stew simmer for another 15 minutes until the kale is tender and the stew has thickened.
Adjust seasoning with more salt and pepper if necessary.
Serve the stew hot, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
2692 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.6 g | 71% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5576 mg | 242% | |
| Total Carbohydrate | 439.1 g | 160% | |
| Dietary Fiber | 123.3 g | 440% | |
| Total Sugars | 82.7 g | ||
| Protein | 138.0 g | 276% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1240 mg | 95% | |
| Iron | 50.6 mg | 281% | |
| Potassium | 9762 mg | 208% | |
*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.
