Hearty Mixed Bean and Vegetable Stew

This versatile stew is perfect for a cozy weeknight dinner or for meal prep, as it can be stored and reheated easily. Serve it with crusty bread, rice, or quinoa for a satisfying and nutritious meal.

Mixed Bean and Vegetable Stew
This hearty mixed bean and vegetable stew is packed with plant-based protein, fiber, and nutrients- A frugal pantry-friendly vegan stew ready in under 40 minutes (crock pot and Instant Pot methods included!). Gluten-free, dairy-free, meat-free, grain-free!
Prep Time 20 mins
Cook Time 25 mins
Total Time 44 mins
Course Main Course
Cuisine American
Servings 6 to 8
Calories 592 kcal
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

In a large pot over medium-high heat, heat the oil. Add onion, bell pepper, celery, carrots, and zucchini, and saute for 3 to 4 minutes or until vegetables are tender.
Add garlic, chili powder, cumin, oregano (if using), cayenne pepper (if using), and bay leaf (if using), and saute for another minute.
Add broccoli, a can of tomatoes, all the beans, corn (if using), tomato paste, vegetable broth, and salt and pepper. Bring to a boil, cover, reduce heat to low, and cook 25 mins.
Notes
Don’t skip the simmer stage: Like most stews, this bean and veggie stew requires a low and slow simmer to properly meld and develop the flavors. If you try to rush the process, it won’t taste ‘right,’ and certain flavors can seem overwhelming (usually the tomatoes). So don’t speed up this process!
For a thicker/thinner stew: Adjust the amount of broth you add to the dish. Alternatively, you could add a small amount of cornstarch (in a slurry) to the vegetable stew to thicken it.
Nutrition
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