Healthy Chorizo Bean Stew
Elevate your comfort food game with this hearty and nourishing Healthy Chorizo Bean Stew. Packed with bold flavors, this one-pot wonder combines smoky chorizo (opt for reduced-fat for a lighter touch), protein-rich cannellini and black beans, sweet bursts of red bell pepper, and vibrant spinach for a nutrient boost. Aromatic spices like smoked paprika and cumin infuse every bite with warmth, while a broth-based base keeps it wholesome and light. Ready in just 45 minutes, this easy-to-make stew is perfect for cozy weeknight dinners or meal prepping for the week ahead. Serve it piping hot with a sprinkle of fresh parsley or cilantro, and enjoy a satisfying, high-protein meal that’s as delicious as it is nutritious!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 200 grams smoked chorizo sausage (preferably reduced fat)
- 1 medium yellow onion
- 1 medium red bell pepper
- 3 cloves garlic cloves
- 1 teaspoon paprika (smoked or sweet)
- 1 teaspoon ground cumin
- 400 grams cooked or canned cannellini beans (drained and rinsed)
- 400 grams cooked or canned black beans (drained and rinsed)
- 400 grams diced tomatoes (canned)
- 500 milliliters low-sodium chicken or vegetable broth
- 100 grams baby spinach leaves
- 2 tablespoons fresh parsley or cilantro (optional, for garnish)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Slice the chorizo into bite-sized pieces and add it to the pot. Cook for 4-5 minutes until lightly browned, stirring occasionally. Remove the chorizo and set aside on a plate.
Finely chop the onion and dice the red bell pepper. Mince the garlic cloves.
In the same pot, add the chopped onion and bell pepper. Sauté for 5-6 minutes until softened.
Add the minced garlic, smoked paprika, and ground cumin to the pot. Stir and cook for 1-2 minutes until fragrant.
Return the browned chorizo to the pot and mix it with the vegetables and spices.
Add the drained cannellini beans, black beans, diced tomatoes, and chicken or vegetable broth. Stir to combine.
Bring the stew to a gentle boil, then reduce the heat to low. Simmer uncovered for 20 minutes, stirring occasionally.
In the last 2-3 minutes of cooking, stir in the baby spinach leaves until wilted.
Taste, then season with salt and black pepper as needed.
Ladle the stew into bowls. Garnish with fresh parsley or cilantro, if desired, and serve warm.
Nutrition Facts
Calories |
1598 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.8 g | 74% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 5777 mg | 251% | |
| Total Carbohydrate | 174.8 g | 64% | |
| Dietary Fiber | 54.5 g | 195% | |
| Total Sugars | 26.2 g | ||
| Protein | 100.6 g | 201% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 616 mg | 47% | |
| Iron | 23.5 mg | 131% | |
| Potassium | 4820 mg | 103% | |
*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.
