This hearty Pinto Bean Stew is a cozy, nutrient-packed meal that’s perfect for weeknight dinners.
Rich in plant-based protein, fiber, and essential vitamins, it’s naturally low in saturated fat while providing satisfying flavor from warming spices and sweet yams.
Quick, easy, and meal-prep friendly, it’s a wholesome option that keeps you full and nourished all week long.
Fiber-Rich Pinto Bean Stew
Equipment
- 1 Instant Pot or large stovetop pot
- 1 knife
- 1 Cutting board
- 1 Measuring Cup
- 1 Measuring Spoon
- 1 wooden spoon (or spatula)
Ingredients
- 1 tbsp oil
- 1 large onion chopped
- 1 cup chopped poblano peppers or 2-4 green bell peppers, ~6 oz
- 4 cloves garlic coarsely chopped
- 2 tsp ancho chili powder or regular chili powder
- 1 tsp cumin
- 1 tsp coriander
- 1 yam ~3 cups cubed
- 1 ½ cups dry pinto beans soaked for 8 hours
- 14 oz can crushed or diced tomatoes fire-roasted optional
- 3 cups vegetable broth or chicken stock
- 2 tsp molasses
- ½ –1 tsp chipotle powder optional
- 1 tsp salt
- 1 cup frozen corn
- Optional garnishes: cilantro scallions, avocado, sour cream, or grated cheese
Instructions
- Prepare the Ingredients: Before you start cooking, make sure all your ingredients are ready. Chop the onion finely and set aside. Remove the seeds and membranes from the poblano peppers (or green bell peppers) and chop them into small, uniform pieces. Peel the yam and cut it into roughly 1-inch cubes, aiming for around 3 cups total. Coarsely chop the garlic cloves. If you haven’t pre-soaked your pinto beans, measure 1 ½ cups of dry beans and soak them in water for at least 8 hours or overnight for best results.
- Sauté the Aromatics: Turn your Instant Pot to the “Sauté” setting, or heat a large stovetop pot over medium heat. Add 1 tablespoon of oil to the pot. Once the oil is shimmering, add the chopped onion and sauté for about 5 minutes, stirring occasionally. Cook until the onion becomes soft, translucent, and fragrant. Then, add the chopped garlic and peppers to the pot. Sauté for another 2–3 minutes, stirring frequently, until the peppers begin to soften and the garlic releases its aroma.
- Toast the Spices: Sprinkle in 2 teaspoons of ancho chili powder, 1 teaspoon of cumin, and 1 teaspoon of coriander. Stir continuously for about 1 minute to evenly coat the onion, garlic, and peppers with the spices. Toasting the spices at this stage helps release their oils and deepens the flavor of the stew. You should notice a warm, slightly smoky aroma filling your kitchen.
- Add the Main Ingredients: Add the cubed yams, soaked pinto beans, and 14 ounces of crushed or diced tomatoes to the pot. Pour in 3 cups of vegetable or chicken broth. Stir in 2 teaspoons of molasses for a subtle sweetness that balances the spices. If you want a deeper, smoky heat, sprinkle in ½–1 teaspoon of chipotle powder. Finally, season with 1 teaspoon of salt. Mix everything thoroughly, ensuring that the beans and yams are evenly distributed and submerged in the broth.
- Pressure Cook the Stew (Instant Pot): If using an Instant Pot, secure the lid and set the valve to “Sealing.” Select the “Manual” or “Pressure Cook” function and set it to high pressure for 25 minutes. Once the cooking time is complete, carefully perform a manual pressure release by turning the valve to “Venting.” Be cautious of the hot steam. After releasing the pressure, remove the lid and stir the stew gently.
- Simmer the Stew (Stovetop Option): If cooking on the stovetop, place the pot over medium-high heat and bring the mixture to a gentle boil. Reduce the heat to low, cover the pot with a lid, and let it simmer for about 30 minutes. Stir occasionally to prevent sticking, and test the beans for tenderness. If they need more cooking, add a little water and continue simmering until the beans and yams are tender and fully cooked.
- Add Corn and Adjust Seasoning: Once the beans and yams are tender, stir in 1 cup of frozen corn. Let it cook for an additional 3–5 minutes until the corn is heated through. Taste the stew and adjust the salt or spices if needed. At this point, the consistency should be thick but still slightly brothy. If you prefer a thinner stew, you can add a splash more broth.
- Serve and Garnish: Spoon the stew into bowls and add your preferred garnishes. Fresh cilantro, chopped scallions, creamy avocado slices, a dollop of sour cream, or a sprinkle of grated cheese all work beautifully to enhance flavor and presentation. Serve hot, ideally with crusty bread, tortillas, or over rice for a complete, satisfying meal.
- Storage and Meal Prep Tips: This Pinto Bean Stew keeps exceptionally well in the refrigerator for up to 4–5 days. Store it in an airtight container and reheat gently on the stovetop or in the microwave. It also freezes beautifully for up to 3 months, making it a perfect meal-prep option. For best results after freezing, thaw overnight in the refrigerator before reheating.
Notes
- Pre-soaking pinto beans for 8 hours ensures even cooking and reduces overall pressure cooking time.
- If short on time, you can skip soaking; just increase Instant Pot cooking to 45–50 minutes with a natural release.
- Substitute other beans like black beans or kidney beans, but adjust cooking time for smaller beans (3–5 minutes less).
- Fire-roasted tomatoes add depth and a smoky flavor, but regular diced tomatoes work just as well.
- Adjust spice levels to taste; chipotle powder gives smoky heat, while extra chili powder boosts warmth without smokiness.
- Frozen corn can be replaced with fresh or canned corn; add at the end to maintain texture.
- For a creamier stew, mash a few beans and yams into the broth before adding corn.
Chef’s Secrets For Maximum Flavor
The key to this stew’s rich, comforting flavor lies in layering ingredients and toasting spices.
Sautéing onions, garlic, and peppers first releases their natural sweetness and aroma, while toasting chili powder, cumin, and coriander intensifies the depth of the broth.
Using molasses balances the earthy spices with a subtle sweetness.
For an extra dimension, try adding a splash of lime juice or a handful of fresh cilantro right before serving, which brightens the stew without overpowering the base flavors.
Serving Suggestions To Impress Guests
This hearty Pinto Bean Stew is versatile and pairs beautifully with a variety of sides.
Serve it over steamed rice, quinoa, or a bed of creamy polenta for a complete meal. Warm, crusty bread or soft tortillas are perfect for dipping and soaking up the flavorful broth.
Garnishing with avocado slices, a dollop of sour cream, or grated cheese adds richness and visual appeal.
For a vibrant touch, sprinkle chopped fresh herbs like cilantro or parsley over each serving before serving.
Storage Tips For Longevity
Proper storage ensures your stew stays fresh and flavorful. In the refrigerator, store cooled stew in airtight containers for up to 4–5 days.
When reheating, do so gently on the stovetop over medium heat or in the microwave to preserve texture and flavor.
For longer storage, freeze in portion-sized containers for up to 3 months.
When ready to enjoy, thaw overnight in the fridge and reheat slowly to maintain the creamy consistency of the beans and yams.
Frequently Asked Questions
1. Can I use canned beans instead?
Yes! Substitute two 15-ounce cans of drained and rinsed pinto beans for the soaked dry beans.
Reduce Instant Pot cooking time to 10 minutes on high pressure, as canned beans are already cooked, and adjust seasoning to taste.
2. Can I make this recipe vegan?
Absolutely! Simply use vegetable broth instead of chicken stock. All other ingredients are plant-based, making this stew naturally vegan, high in fiber, and packed with protein.
3. How spicy is this stew?
The recipe has mild-to-medium heat thanks to the ancho chili powder. Adding chipotle powder increases smokiness and spiciness.
You can adjust both chili and chipotle levels based on your personal tolerance for heat.
4. Can I make this ahead for meal prep?
Yes, this stew is excellent for meal prep. It keeps in the fridge for up to 5 days and freezes well for up to 3 months. Add corn and fresh garnishes just before serving for best texture.
5. Can I substitute the yams or add extra vegetables?
Definitely! Sweet potatoes or butternut squash work beautifully in place of yams.
You can also add carrots, zucchini, or bell peppers for extra nutrients. Adjust cooking times slightly if adding firmer vegetables to ensure they are tender but not mushy.
