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I've been cooking this bean and vegetable stew for years, and it never fails to satisfy. Hearty, nutritious, and bursting with flavor, this one-pot meal hits all right notes. Perfect for chilly evenings or when you're craving something comforting, it's become family favorite. Best part? It's incredibly easy to whip up, using mostly pantry staples. Trust me, once you try this stew, you'll want seconds – maybe even thirds! So grab your pot and let's get cooking.
Ingredients for a Hearty and Healthy Stew
- Olive oil: Adds richness and flavor to the stew, enhancing the overall taste and providing a smooth texture.
- Onion: Adds sweetness and depth of flavor to the stew, creating a savory base for the dish.
- Garlic: Infuses the stew with a robust aroma and flavor, enhancing the overall taste of the dish.
- Carrots: Bring natural sweetness and vibrant color to the stew, adding a subtle earthy flavor to the dish.
- Celery: Provides a refreshing crunch and subtle herbal flavor to the stew, enhancing its overall texture and taste.
- Diced tomatoes: Add a rich, tangy flavor and vibrant color to the stew, creating a hearty base for the dish.
- Kidney beans: Add a meaty texture and earthy flavor to the stew, providing a good source of plant-based protein.
- Chickpeas: Bring a nutty flavor and creamy texture to the stew, adding a good source of plant-based protein and fiber.
- Vegetable broth: Infuses the stew with savory depth and richness, enhancing the overall flavor profile of the dish.
- Dried thyme: Adds a warm, earthy flavor and aroma to the stew, complementing the other herbs and spices in the dish.
- Dried oregano: Provides a robust, slightly bitter flavor to the stew, enhancing the overall herbaceous profile of the dish.
Read more: Vegetable Stew Recipe
Essential Tools for Making Bean and Vegetable Stew
- Large pot: Essential for cooking the stew and accommodating all the ingredients.
- Chef's knife: Needed for chopping vegetables and garlic with precision.
- Cutting board: Provides a stable surface for chopping vegetables and garlic safely.
- Wooden spoon: Ideal for stirring the stew and ensuring even cooking of all ingredients.
Bean And Vegetable Stew
A hearty and healthy stew packed with beans and vegetables.
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Equipment
- Large pot
- Wooden Spoon
Ingredients:
Main Ingredients
- 2 tbsp Olive Oil
- 1 Onion, chopped
- 2 cloves Garlic, minced
- 2 Carrots, chopped
- 2 Celery stalks, chopped
- 1 can Diced Tomatoes
- 1 can Kidney Beans, drained and rinsed
- 1 can Chickpeas, drained and rinsed
- 4 cups Vegetable Broth
- 1 tsp Dried Thyme
- 1 tsp Dried Oregano
- to taste Salt and Pepper
Read more: Caribbean Vegetable Stew Recipe
Instructions:
- Heat the olive oil in a large pot over medium heat.
- Add the chopped onion and cook until translucent, about 5 minutes.
- Add the minced garlic and cook for another 1-2 minutes.
- Add the chopped carrots and celery, and cook for about 5 minutes.
- Stir in the diced tomatoes, kidney beans, chickpeas, and vegetable broth.
- Add the dried thyme and oregano. Season with salt and pepper to taste.
- Bring to a boil, then reduce heat and let it simmer for about 30 minutes, or until vegetables are tender.
- Serve hot and enjoy!
Notes:
This stew is perfect for a cozy dinner. Feel free to add any other vegetables you like!
Nutrition value:
Calories: 250kcalCarbohydrates: 40gProtein: 10gFat: 7gSaturated Fat: 1gSodium: 600mgPotassium: 800mgFiber: 12gSugar: 8gVitamin A: 5000IUVitamin C: 20mgCalcium: 100mgIron: 3mg
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Read more: Vegetable Stew With Dumplings Recipe
Tips for Making Bean and Vegetable Stew Ahead of Time
Make Ahead Instructions
- Prepare the stew as instructed and let it cool completely.
- Store in an airtight container in the refrigerator for up to 3 days.
- Reheat on the stovetop or in the microwave before serving.
Freezing Instructions
- Allow the stew to cool completely.
- Transfer to a freezer-safe container or resealable bags.
- Label with the date and store in the freezer for up to 3 months.
- Thaw overnight in the refrigerator before reheating.
Adding a splash of balsamic vinegar to this stew just before serving can enhance the flavors and add a subtle tanginess to the dish.
Common Questions About This Delicious Stew Recipe
FAQ:
Can I use fresh tomatoes instead of canned tomatoes in this recipe?
Yes, you can substitute fresh tomatoes for canned tomatoes. Use about 2 cups of chopped fresh tomatoes in place of one can of diced tomatoes.
How can I make this stew more spicy?
To add some heat to the stew, you can include a pinch of red pepper flakes or a dash of hot sauce. Adjust the amount to suit your spice preference.
Can I freeze this bean and vegetable stew?
Yes, this stew freezes well. Allow it to cool completely before transferring it to airtight containers or freezer bags. It can be stored in the freezer for up to 3 months.
Is this recipe suitable for a vegan diet?
Absolutely! This bean and vegetable stew recipe is completely vegan as it contains no animal products. It's a great option for those following a plant-based diet.
Can I add other vegetables to this stew?
Of course! Feel free to customize this stew by adding your favorite vegetables such as bell peppers, zucchini, or spinach. Just adjust the cooking time as needed for the additional veggies.
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