Super Easy Canned Bean Stew
Perfect for busy weeknights or hearty meal prep, this Super Easy Canned Bean Stew is a one-pot wonder that comes together in just 35 minutes! Featuring a vibrant mix of canned kidney beans, black beans, and chickpeas, this recipe is packed with plant-based protein and fiber. A base of sautéed onion, garlic, carrot, and celery creates a flavorful foundation, while diced tomatoes, vegetable broth, and aromatic spices like thyme and paprika infuse the dish with rich, comforting flavors. Optional baby spinach boosts the nutrition and adds a pop of color. Serve this wholesome stew with crusty bread or over rice for a cozy, satisfying meal. Ideal for vegans, vegetarians, and anyone looking for an easy yet nutritious dinner option, this stew is as quick to make as it is delicious.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 cloves garlic cloves
- 1 large carrot
- 2 stalks celery stalks
- 14 ounces canned diced tomatoes
- 4 cups vegetable broth
- 15 ounces canned kidney beans
- 15 ounces canned black beans
- 15 ounces canned chickpeas
- 1 leaf bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach (optional)
Instructions
Heat olive oil in a large pot over medium heat.
Dice the onion, mince the garlic, and chop the carrot and celery into small pieces. Add the onion, garlic, carrot, and celery to the pot and sauté for 5 minutes, until softened.
Add the canned diced tomatoes, vegetable broth, and bay leaf to the pot. Stir to combine.
Drain and rinse the kidney beans, black beans, and chickpeas. Add them to the pot and bring the stew to a simmer.
Stir in the dried thyme, paprika, salt, and black pepper. Let the stew simmer for 20 minutes, stirring occasionally to prevent sticking.
If using baby spinach, add it to the pot during the last 2 minutes of cooking and stir until wilted.
Remove the bay leaf and taste the stew. Adjust seasoning as needed.
Serve hot with crusty bread or over rice for a more filling meal.
Nutrition Facts
Calories |
1434 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4741 mg | 206% | |
| Total Carbohydrate | 252.1 g | 92% | |
| Dietary Fiber | 82.8 g | 296% | |
| Total Sugars | 16.9 g | ||
| Protein | 87.7 g | 175% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 522 mg | 40% | |
| Iron | 29.7 mg | 165% | |
| Potassium | 5434 mg | 116% | |
*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.
