Bean Stew Recipe
Introduction
Are you looking for a hearty and healthy comfort meal for the winter season? Look no further than this delicious bean stew recipe. Packed with protein and fiber, this stew is perfect for vegetarians and meat-lovers alike. Plus, it's easy to make and can be prepared in advance for a quick and satisfying meal during the week.Ingredients
- 1 tbsp olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 red bell pepper, diced
- 1 can of diced tomatoes
- 2 cans of mixed beans, drained and rinsed
- 4 cups of vegetable broth
- 1 tsp smoked paprika
- 1 tsp cumin
- Salt and pepper, to taste
- 1/4 cup fresh parsley, chopped
Instructions
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic and sauté until soft and fragrant, about 5 minutes.
- Add the carrots, celery, and red bell pepper and sauté for an additional 5 minutes.
- Stir in the diced tomatoes, mixed beans, vegetable broth, smoked paprika, cumin, salt, and pepper.
- Bring the mixture to a boil and then reduce the heat to low. Cover and simmer for 30 minutes, stirring occasionally.
- Taste and adjust the seasoning as needed.
- Garnish with fresh parsley before serving.
Tips
- You can use any type of mixed beans you like, such as kidney, black, or navy beans.
- You can also add other vegetables like sweet potato or zucchini.
- For a thicker stew, add a tablespoon of cornstarch mixed with cold water during the last 5 minutes of cooking.
Nutrition
One serving of this bean stew (approximately 1 1/2 cups) contains:
- Calories: 250
- Protein: 13g
- Fat: 4g
- Carbohydrates: 43g
- Fiber: 12g
- Sugar: 9g
- Sodium: 800mg
Health Benefits
This bean stew is not only delicious but also packed with healthy nutrients. The mixed beans provide a good source of protein and fiber, which can help keep you feeling full and satisfied. The vegetables in the stew add important vitamins and minerals, including vitamin A and vitamin C. Plus, the smoked paprika and cumin give the stew a rich and smoky flavor, without adding any extra calories or fat.
Conclusion
This bean stew recipe is a must-try for anyone looking for a healthy and hearty meal. It's easy to make, packed with flavor, and full of healthy nutrients. Plus, it's versatile and can be customized to your liking with different types of beans and vegetables. Give it a try and see for yourself why it's become a favorite comfort meal for so many!