Nut-Free Hearty Beans Stew
Cozy up with a comforting bowl of Nut-Free Hearty Beans Stew, the ultimate family-friendly, allergy-conscious recipe that’s as wholesome as it is delicious. Loaded with a trio of protein-packed beans—kidney, black, and white—this colorful stew is simmered to perfection with aromatic garlic, earthy thyme, and bright oregano. Diced tomatoes and vegetable broth create a rich, savory base, while tender chunks of carrots, celery, and onion deliver satisfying texture in every bite. Fresh spinach adds a pop of color and nutrients, and a finishing touch of lemon juice lifts the flavors beautifully. Perfect as a gluten-free and dairy-free dinner option, this one-pot wonder is ready in just an hour, making it an excellent addition to your weeknight meal rotation. Serve hot with crusty bread or a simple side salad for a hearty, nourishing feast that everyone at the table will love!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 14 ounces canned diced tomatoes
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- 15 ounces canned kidney beans, drained and rinsed
- 15 ounces canned black beans, drained and rinsed
- 15 ounces canned white beans, drained and rinsed
- 2 cups spinach, fresh
- 1 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
- 1 tablespoon lemon juice
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery, and sauté for about 5-7 minutes until the vegetables are slightly softened.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Pour in the diced tomatoes and vegetable broth, then add the thyme, oregano, and bay leaf. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes to allow the flavors to meld.
Add the rinsed kidney beans, black beans, and white beans to the pot. Stir well to mix.
Simmer the stew for another 20 minutes until all the vegetables are tender, stirring occasionally.
Stir in the fresh spinach and let it wilt, cooking for an additional 3-4 minutes.
Season the stew with salt and black pepper to taste, then add the lemon juice for a bright finish.
Remove the bay leaf before serving.
Serve the stew hot, garnished with additional ground pepper if desired.
Nutrition Facts
Calories |
2160 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.7 g | 73% | |
| Saturated Fat | 10.3 g | 52% | |
| Polyunsaturated Fat | 9.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 8011 mg | 348% | |
| Total Carbohydrate | 318.1 g | 116% | |
| Dietary Fiber | 99.8 g | 356% | |
| Total Sugars | 48.4 g | ||
| Protein | 108.1 g | 216% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1208 mg | 93% | |
| Iron | 35.6 mg | 198% | |
| Potassium | 9248 mg | 197% | |
*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.
