Spiced Bean Stew
Warm, hearty, and bursting with vibrant flavors, this Spiced Bean Stew is the ultimate comfort food for cozy evenings or a crowd-pleasing weeknight dinner. Packed with protein-rich kidney beans, black beans, and chickpeas, this stew gets its irresistible depth of flavor from a medley of warming spices like cumin, paprika, cinnamon, and coriander. A base of sautéed onions, carrots, and celery adds an aromatic foundation, while diced tomatoes and vegetable broth create a rich, savory broth. Simmered to perfection and finished with a sprinkle of fresh parsley, this one-pot wonder is both nourishing and satisfyingly full of flavor. Ready in just 50 minutes, this vegan and gluten-free meal is perfect for busy families and meal prep enthusiasts alike. A soul-soothing recipe for anyone seeking a filling and flavorful dish!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 2 medium carrot, diced
- 2 stalks celery stalks, diced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon ground coriander
- 0.25 teaspoon ground cinnamon
- 0.5 teaspoon crushed red pepper flakes
- 2 cans canned diced tomatoes (14 oz each)
- 4 cups vegetable broth
- 1 can canned kidney beans, rinsed and drained (15 oz each)
- 1 can canned black beans, rinsed and drained (15 oz each)
- 1 can canned chickpeas, rinsed and drained (15 oz each)
- 1 piece bay leaf
- 2 tablespoons chopped fresh parsley, for garnish
- 1 teaspoon salt
- 0.5 teaspoon ground black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes until translucent.
Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.
Sprinkle in the cumin, paprika, ground coriander, ground cinnamon, and crushed red pepper flakes. Stir well to coat the vegetables in the spices and cook for 1 minute until fragrant.
Pour in the canned diced tomatoes and vegetable broth. Stir to combine.
Add the kidney beans, black beans, chickpeas, and bay leaf to the pot. Stir everything together.
Season with salt and ground black pepper, bring the stew to a boil, then reduce the heat to low and let it simmer uncovered for 20-25 minutes, stirring occasionally.
Remove the bay leaf and taste the stew, adjusting seasoning as needed.
Ladle the spiced bean stew into bowls and garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.7 g | 10% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1068 mg | 46% | |
| Total Carbohydrate | 47.0 g | 17% | |
| Dietary Fiber | 12.3 g | 44% | |
| Total Sugars | 9.7 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 113 mg | 9% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 936 mg | 20% | |
*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.
