Hearty Bean and Vegetable Stew
Warm up your soul and satisfy your cravings with this hearty bean and vegetable stew, a comforting one-pot dish packed with vibrant flavors, wholesome ingredients, and a touch of smoky spice. Featuring protein-rich kidney and cannellini beans, a medley of fresh vegetables like zucchini, carrots, and bell peppers, and a fragrant blend of oregano, thyme, and smoked paprika, this stew is a celebration of nutritious, plant-based goodness. Perfect for cozy weeknight dinners or meal prep, this recipe comes together in under an hour and can be easily paired with crusty bread or served over fluffy rice for a filling, satisfying meal. Whether you're embracing a vegetarian lifestyle or just looking for a healthy yet indulgent dinner option, this vegetable-packed stew is sure to become a go-to favorite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 2 tablespoons tomato paste
- 1 15-ounce can canned diced tomatoes
- 4 cups vegetable broth
- 1 15-ounce can canned kidney beans, drained and rinsed
- 1 15-ounce can canned cannellini beans, drained and rinsed
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 bay leaf
- 2 cups spinach or kale, chopped
- 0.5 teaspoons salt
- 0.5 teaspoons black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté until translucent, about 5 minutes.
Stir in the minced garlic, carrots, celery, and red bell pepper. Cook for an additional 5 minutes until the vegetables start to soften.
Add the diced zucchini and tomato paste. Stir well to coat the vegetables in the paste, cooking for 2 minutes.
Pour in the canned diced tomatoes and vegetable broth. Stir to combine.
Add the kidney beans, cannellini beans, oregano, thyme, cumin, smoked paprika, bay leaf, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover and cook for 25 minutes, stirring occasionally.
Add the chopped spinach or kale during the last 5 minutes of cooking. Stir until wilted.
Remove the bay leaf before serving.
Taste and adjust seasonings as needed. Serve hot with crusty bread or over rice for a heartier meal.
Nutrition Facts
Calories |
245 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 760 mg | 33% | |
| Total Carbohydrate | 34.3 g | 12% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 8.8 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 123 mg | 9% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 1074 mg | 23% | |
*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.
