Vegetarian Stew with Kidney Beans
Warm up with a hearty and nutritious Vegetarian Stew with Kidney Beans, a vibrant medley of colorful vegetables simmered to perfection. This comforting, plant-based stew features protein-packed kidney beans, tender zucchini, sweet carrots, and the rich flavors of cumin, paprika, and thyme, all brought together in a savory vegetable broth. Ready in just under an hour, this one-pot dish is perfect for busy weeknights or meal prepping. Enhanced with fresh greens like spinach or kale and finished with a sprinkle of parsley, it’s as visually appealing as it is delicious. Serve it with crusty bread or over a bed of rice for a satisfying, wholesome meal that’s vegan-friendly and packed with fiber and flavor. Perfect for cozy nights, this nutritious stew is guaranteed to delight your taste buds and nourish your body!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 garlic cloves, minced
- 3 medium carrots, sliced
- 2 medium celery stalks, chopped
- 1 large red bell pepper, diced
- 1 medium zucchini, diced
- 1 14.5-ounce can canned diced tomatoes
- 2 15-ounce cans canned kidney beans, drained and rinsed
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon ground cumin
- 1 teaspoon paprika
- 1 bay leaf
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 cups spinach or kale, chopped
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Heat the olive oil in a large pot or Dutch oven over medium heat.
Add the diced onion and cook for 3-4 minutes, stirring occasionally, until softened.
Stir in the minced garlic and cook for 1 minute, until fragrant.
Add the sliced carrots, celery, red bell pepper, and zucchini to the pot. Cook for 5-7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the canned diced tomatoes, drained kidney beans, and vegetable broth to the pot. Stir to combine.
Mix in the dried thyme, ground cumin, paprika, bay leaf, salt, and black pepper. Bring the stew to a boil.
Once boiling, reduce the heat to low and let the stew simmer uncovered for 20-25 minutes, or until the vegetables are tender and the flavors are well combined. Stir occasionally to prevent sticking.
Remove the bay leaf and discard it. Stir in the chopped spinach or kale and allow it to wilt for 2-3 minutes.
Taste the stew and adjust the seasoning with additional salt and pepper if needed.
Serve hot, garnished with fresh parsley if desired. Enjoy with crusty bread or cooked rice on the side!
Nutrition Facts
Calories |
249 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 924 mg | 40% | |
| Total Carbohydrate | 35.9 g | 13% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 9.7 g | ||
| Protein | 10.1 g | 20% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 120 mg | 9% | |
| Iron | 3.7 mg | 20% | |
| Potassium | 1105 mg | 24% | |
*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.
