Hearty Mixed Bean and Vegetable Stew

Hearty Mixed Bean and Vegetable Stew

This nourishing mixed bean and vegetable stew is a wholesome dish brimming with plant-based protein, fiber, and essential nutrients. It’s a budget-friendly option that utilizes pantry staples and can be prepared in under 40 minutes, with instructions provided for both crock pot and Instant Pot methods. This recipe is not only vegan but also gluten-free, dairy-free, meat-free, and grain-free, making it suitable for a wide range of dietary preferences.

Ingredients

• 2 tablespoons of vegetable oil
• 1 small yellow onion, diced
• 1 red or green bell pepper, diced
• 3 ribs of celery, sliced
• 2 carrots, sliced
• 2 small zucchinis, sliced
• 4 garlic cloves, minced
• ½ tablespoon chili powder
• ½ tablespoon cumin
• 1 teaspoon oregano (optional)
• ¼ teaspoon cayenne pepper (optional)
• 1 bay leaf (optional)
• 1 medium head of broccoli, cut into florets
• 1 (14.5-ounce) can of diced tomatoes, in their juices
• 1 (15oz) can of white beans
• 1 (15oz) can of red kidney beans
• 1 (15oz) can of black beans
• 1 (15oz) can of garbanzo beans
• 1 (15.25-ounce) can of corn kernels, drained (optional)
• 1 (6-ounce) can of tomato paste
• 3 cups of vegetable or no-chicken broth
• Salt and pepper, to taste

Instructions

1. In a large pot over medium-high heat, heat the vegetable oil. Add diced onion, bell pepper, celery, carrots, and zucchini. Sauté for 3 to 4 minutes or until the vegetables are tender.
2. Add minced garlic, chili powder, cumin, oregano (if using), cayenne pepper (if using), and bay leaf (if using). Sauté for another minute until fragrant.
3. Add broccoli florets, diced tomatoes, all varieties of beans, corn kernels (if using), tomato paste, vegetable broth, salt, and pepper. Bring the mixture to a boil.
4. Once boiling, cover the pot, reduce the heat to low, and let the stew simmer for 25 minutes to allow the flavors to meld together.

Cooking Tips

• Simmer Stage Importance: To achieve the optimal flavor profile, it’s crucial not to rush the simmering process. Allowing the stew to simmer low and slow ensures that the flavors blend harmoniously. Hastening this step may result in an unbalanced taste, particularly with the tomatoes.
• Adjusting Thickness: Depending on personal preference, you can adjust the thickness of the stew by altering the amount of vegetable broth added. Alternatively, a slurry of cornstarch can be incorporated to thicken the stew if desired.

Nutritional Information

• Calories: 592kcal
• Carbohydrates: 103g
• Protein: 33g
• Fat: 9g
• Saturated Fat: 2g
• Polyunsaturated Fat: 5g
• Monounsaturated Fat: 2g
• Trans Fat: 1g
• Sodium: 925mg
• Potassium: 2220mg
• Fiber: 29g
• Sugar: 18g
• Vitamin A: 5226IU
• Vitamin C: 126mg
• Calcium: 253mg
• Iron: 12mg