Bean and Vegetable Stew – Hearty, Wholesome Comfort in a Bowl
A warm, nutrient-rich Bean and Vegetable Stew crafted with love — packed with mixed beans, tender vegetables, tomatoes, and aromatic herbs. This comforting one-pot meal is perfect for cozy dinners, make-ahead lunches, or healthy family meals. Learn how to make this soul-soothing, high-fiber stew at home.
This Bean and Vegetable Stew is a hearty and wholesome dish that brings together the best of plant-based ingredients. The stew is a loving labor — simmered slowly so the mixed beans soften and absorb flavors, while vegetables like carrots, celery, onions, and possibly bell peppers add texture, color, and nutrition. Tomatoes and broth form the comforting base, seasoned with garlic and herbs to create a rich, delicious, and nourishing meal.
Perfect for cooler evenings, this stew is not only satisfying but also highly versatile. You can serve it as a main dish with crusty bread, over rice, or as a side. It’s also ideal for meal prep — the flavors deepen over time, making leftovers even better.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2–3 cloves garlic, minced
- 2 medium carrots, diced
- 2 stalks celery, chopped
- 1 red (or green) bell pepper, diced (optional)
- 1 can (400 g) chopped tomatoes (or fresh, if you prefer)
- 1–2 tablespoons tomato paste
- 1 liter (or ~4 cups) vegetable broth
- 2 cans (or equivalent cooked) mixed beans (for example: kidney beans, white beans, black beans)
- 1 teaspoon dried thyme (or mixed Italian herbs)
- 1 bay leaf (optional)
- Salt and pepper, to taste
- Fresh parsley or coriander (for garnish)
- Optional: a pinch of red pepper flakes for heat
Nutritional Information
- Calories: ~350–450 kcal (depending on bean types & oil)
- Protein: ~14–20 g (beans are protein-rich)
- Carbohydrates: ~45–60 g (beans + vegetables)
- Dietary Fiber: High, likely ~12–15 g per serving
- Fat: ~6–10 g (mainly from olive oil)
- Sodium: Varies depending on broth and canned beans – moderate to high
Directions
1. How to Make a Loving, Hearty Bean & Vegetable Stew
Sauté the Aromatics
In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until soft and translucent (about 4–5 minutes). Then add the minced garlic and sauté for another 1 minute, until fragrant.
2. Add the Vegetables
Add the diced carrots and celery (and bell pepper if using). Sauté for around 5–7 minutes, stirring occasionally, until the vegetables begin to soften.
3. Build the Base
Stir in the tomato paste and cook for a minute to deepen its flavor. Then add the chopped tomatoes. Mix well.
4. Add Broth & Herbs
Pour in the vegetable broth and stir. Add the dried thyme (or herbs) and the bay leaf if using. Bring the mixture to a gentle simmer.
5. Add the Beans
Drain and rinse the beans (if using canned), then add them to the pot. Stir gently to combine.
6. Simmer
Reduce the heat to low and let the stew simmer, uncovered (or partially covered), for about 30 minutes. This allows the flavors to meld and the beans to fully absorb the aromatic broth.
7. Season & Finish
Taste the stew. Add salt, pepper, and red pepper flakes (if using) as needed. Remove the bay leaf. If the stew is too thick, you can add a little more broth; if it’s too thin, simmer a bit more or mash some beans lightly to thicken.
8. Garnish & Serve
Ladle the stew into bowls. Garnish with chopped fresh parsley or coriander. Serve hot with crusty bread, over steamed rice, or with a side salad.
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