Heart-Healthy Hearty Bean Stew
Warm up your dinner table with our "Heart-Healthy Hearty Bean Stew," a vibrant and nutritious recipe that's as wholesome as it is satisfying. Packed with protein-rich cannellini, black, and kidney beans, this vegetable-forward stew features a medley of fresh ingredients like carrots, zucchini, and red bell pepper, all simmered in a fragrant blend of herbs and low-sodium vegetable broth. Ready in just an hour, this one-pot wonder is perfect for weeknight dinners, offering a comforting dish that's low in salt and brimming with heart-friendly nutrients. Serve it piping hot with a sprinkle of fresh parsley for a hearty, delicious meal your whole family will love. Plus, it's vegan, gluten-free, and an excellent source of fiber, making it a winning recipe for health-conscious food lovers!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 large red bell pepper, diced
- 1 medium zucchini, diced
- 6 cups low-sodium vegetable broth
- 14 ounces canned diced tomatoes, no salt added
- 15 ounces canned cannellini beans, drained and rinsed
- 15 ounces canned black beans, drained and rinsed
- 15 ounces canned kidney beans, drained and rinsed
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 0.25 cup chopped fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and cook for about 5 minutes, or until translucent.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the diced carrots, celery, red bell pepper, and zucchini to the pot. Cook for about 5 more minutes, stirring occasionally.
Pour in the vegetable broth and add the canned tomatoes with their juice. Stir to combine.
Add the drained and rinsed beans: cannellini, black, and kidney beans. Stir the mixture gently.
Add the bay leaf, dried thyme, dried oregano, and ground black pepper to the pot.
Bring the stew to a boil, then reduce the heat to low. Cover and let simmer for 25 to 30 minutes, stirring occasionally.
Remove the bay leaf. Taste and adjust seasoning if necessary.
Serve hot, garnished with chopped fresh parsley.
Nutrition Facts
Calories |
1788 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.5 g | 47% | |
| Saturated Fat | 6.0 g | 30% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2869 mg | 125% | |
| Total Carbohydrate | 291.7 g | 106% | |
| Dietary Fiber | 87.1 g | 311% | |
| Total Sugars | 49.5 g | ||
| Protein | 85.1 g | 170% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 944 mg | 73% | |
| Iron | 30.9 mg | 172% | |
| Potassium | 8244 mg | 175% | |
*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.
