Soy-Free Hearty Bean Stew
Warm up with a bowl of this comforting Soy-Free Hearty Bean Stew, a nourishing blend of wholesome ingredients and bold flavors. Packed with three types of protein-rich beans—red kidney, cannellini, and black beans—alongside vibrant vegetables like carrots, celery, potatoes, and hearty greens, this stew is a celebration of plant-based goodness. Seasoned with smoky paprika, earthy cumin, and fragrant thyme, every spoonful bursts with warmth and depth. This one-pot wonder is not only soy-free but also quick to prepare, ready in under an hour, making it perfect for busy weeknights or meal prepping. Garnished with fresh parsley for a pop of color and flavor, this wholesome, vegan stew is a must-try for hearty comfort food lovers and a fantastic gluten-free option for filling, nourishing meals.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large, diced onion
- 2 medium, diced carrots
- 2 diced celery stalks
- 3 cloves, minced garlic
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 can (15 oz), rinsed and drained red kidney beans
- 1 can (15 oz), rinsed and drained white cannellini beans
- 1 can (15 oz), rinsed and drained black beans
- 1 large, peeled and diced russet potato
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups baby spinach
- 0.25 cup, chopped fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, carrots, and celery to the pot. Sauté for about 5 minutes until the vegetables start to soften.
Stir in the minced garlic and continue to sauté for another minute until fragrant.
Add the diced tomatoes, vegetable broth, kidney beans, cannellini beans, black beans, diced potato, smoked paprika, ground cumin, dried thyme, and the bay leaf to the pot.
Season with salt and black pepper.
Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 30 minutes until the potatoes are tender.
Stir in the baby spinach and let it cook for an additional 2-3 minutes until the spinach has wilted.
Taste and adjust the seasoning if necessary.
Remove the bay leaf before serving.
Garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
2302 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.4 g | 59% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 5.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 8135 mg | 354% | |
| Total Carbohydrate | 395.2 g | 144% | |
| Dietary Fiber | 112.8 g | 403% | |
| Total Sugars | 63.3 g | ||
| Protein | 110.3 g | 221% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1354 mg | 104% | |
| Iron | 38.8 mg | 216% | |
| Potassium | 9180 mg | 195% | |
*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.
