Soy-Free Hearty Beans Stew
Cozy up with a bowl of this Soy-Free Hearty Beans Stew, a wholesome and nourishing recipe loaded with flavor and plant-based protein. Bursting with vibrant vegetables like carrots, celery, and red bell peppers, and featuring a trio of hearty legumes—red kidney beans, cannellini beans, and chickpeas—this stew is a comforting, soy-free alternative for anyone seeking a satisfying meal. Simmered in a savory blend of vegetable broth, diced tomatoes, and aromatic herbs like thyme and oregano, it's a perfect option for a healthy weeknight dinner or meal prep. Ready in just an hour and packed with fiber, this stew is ideal for vegans, vegetarians, and anyone looking for a cozy, nutrient-dense dish. Sprinkle with fresh parsley for a pop of brightness and serve it with crusty bread or over rice for a complete and filling meal.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 2 large carrots, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 medium red bell pepper, diced
- 4 cups vegetable broth
- 15 ounces canned diced tomatoes
- 15 ounces red kidney beans, drained and rinsed
- 15 ounces cannellini beans, drained and rinsed
- 15 ounces chickpeas, drained and rinsed
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion and sauté until translucent, about 5 minutes.
Stir in the carrots and celery, and cook for another 5 minutes until they begin to soften.
Add the minced garlic and red bell pepper, cooking for an additional 2 minutes.
Pour in the vegetable broth and add the canned diced tomatoes with their juice.
Stir in the kidney beans, cannellini beans, and chickpeas.
Add the bay leaf, thyme, oregano, salt, and ground black pepper.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 30 minutes, or until the vegetables are tender.
Remove the bay leaf before serving.
Sprinkle each serving with fresh parsley and enjoy your hearty bean stew.
Nutrition Facts
Calories |
2398 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.7 g | 83% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 9.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 8065 mg | 351% | |
| Total Carbohydrate | 360.7 g | 131% | |
| Dietary Fiber | 103.4 g | 369% | |
| Total Sugars | 69.4 g | ||
| Protein | 111.3 g | 223% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1007 mg | 77% | |
| Iron | 36.1 mg | 201% | |
| Potassium | 7682 mg | 163% | |
*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.
