Low Fat Hearty Beans Stew
Warm, nourishing, and packed with plant-based protein, this **Low Fat Hearty Beans Stew** is the ultimate comfort food for health-conscious eaters. Loaded with a colorful variety of vegetables—like carrots, celery, and red bell pepper—and a trio of protein-rich beans (kidney beans, black beans, and chickpeas), this stew delivers a wholesome, satisfying meal while staying low in fat. Aromatic spices like smoked paprika, dried oregano, and thyme infuse every bite with robust flavor, while a hint of fresh parsley adds the perfect finishing touch. Made with simple ingredients in under an hour, this one-pot wonder is ideal for busy weeknights and can be enjoyed on its own or paired with a slice of crusty bread. Whether you're after a warming winter dinner or a nutrient-packed lunch, this hearty vegan bean stew has you covered!
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Recipe Information
Ingredients
- 2 teaspoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, diced
- 2 medium celery stalks, diced
- 1 large red bell pepper, chopped
- 14 ounces canned diced tomatoes
- 4 cups vegetable broth
- 15 ounces canned kidney beans, drained and rinsed
- 15 ounces canned black beans, drained and rinsed
- 15 ounces canned chickpeas, drained and rinsed
- 1 piece bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes, or until it becomes translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the diced carrots and celery, and cook for another 5 minutes, stirring occasionally.
Add the chopped red bell pepper and cook for 3 more minutes.
Pour in the canned diced tomatoes and vegetable broth. Stir to combine.
Add the kidney beans, black beans, and chickpeas into the pot.
Stir in the bay leaf, dried oregano, dried thyme, smoked paprika, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes. Stir occasionally.
Remove the bay leaf before serving.
Garnish the stew with freshly chopped parsley before serving for a burst of freshness.
Nutrition Facts
Calories |
2234 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.2 g | 80% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 8.9 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 7823 mg | 340% | |
| Total Carbohydrate | 334.5 g | 122% | |
| Dietary Fiber | 99.4 g | 355% | |
| Total Sugars | 63.6 g | ||
| Protein | 102.3 g | 205% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 973 mg | 75% | |
| Iron | 35.9 mg | 199% | |
| Potassium | 7453 mg | 159% | |
*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.
