Quick Mixed Bean and Vegetable Stew
A wholesome, hearty stew brimming with mixed beans, fresh vegetables, and vibrant spices. Perfect for weeknight dinners or meal prep, this plant-based, fiber-rich stew delivers protein, essential nutrients, and comforting flavors in just under 45 minutes.
Equipment
- 1 × Measuring cups
- 1 × Measuring spoons
- 1 × Knife set
- 1 × Cutting Board
- 1 × Large pot
Ingredients
- 2 tablespoons vegetable oil
- 1 small yellow onion diced
- 1 red or green bell pepper diced
- 3 ribs celery sliced
- 2 medium carrots sliced
- 2 small zucchinis sliced
- 4 garlic cloves minced
- ½ tablespoon chili powder
- ½ tablespoon ground cumin
- 1 teaspoon dried oregano optional
- ¼ teaspoon cayenne pepper optional
- 1 bay leaf optional
- 1 medium head broccoli cut into florets
- 1 14.5-ounce can diced tomatoes, with juices
- 1 15-ounce can white beans, drained and rinsed
- 1 15-ounce can red kidney beans, drained and rinsed
- 1 15-ounce can black beans, drained and rinsed
- 1 15-ounce can garbanzo beans, drained and rinsed
- 1 15.25-ounce can corn kernels, drained (optional)
- 1 6-ounce can tomato paste
- 3 cups vegetable broth or no-chicken broth
- Salt and pepper to taste
Instructions
- Prepare the Vegetables: Start by washing and prepping all your vegetables. Dice the yellow onion finely to release its natural sweetness, chop the bell pepper into bite-sized pieces, slice the celery into thin, even pieces, and cut the carrots and zucchinis into uniform slices. For the broccoli, separate the florets from the stem, ensuring they’re roughly the same size so they cook evenly. Mince the garlic cloves finely, as this will help infuse the stew with aromatic flavor during cooking.
- Heat the Oil: Place a large, heavy-bottomed pot over medium-high heat and pour in 2 tablespoons of vegetable oil. Allow the oil to warm for 30–60 seconds. You’ll know it’s ready when it shimmers slightly. This step ensures that the vegetables sauté evenly without sticking.
- Sauté the Base Vegetables: Add the diced onion, chopped bell pepper, sliced celery, carrots, and zucchini to the heated oil. Stir frequently to prevent burning, and cook for 3–4 minutes until the vegetables begin to soften and the onions turn translucent. This step builds the flavor foundation of your stew.
- Add Garlic and Spices: Reduce the heat slightly to medium. Stir in the minced garlic, chili powder, cumin, oregano (if using), cayenne pepper (if using), and bay leaf (if using). Sauté for an additional 1–2 minutes, stirring constantly. This allows the spices to bloom in the oil, releasing their aroma and enhancing the depth of flavor in the stew.
- Incorporate the Broccoli and Tomatoes: Add the broccoli florets and a 14.5-ounce can of diced tomatoes, including the juices, to the pot. Gently stir to combine. The broccoli will maintain some of its crunch if added at this stage, creating a nice texture contrast with the other vegetables.
- Add the Beans and Corn: Drain and rinse all the canned beans (white beans, red kidney beans, black beans, and garbanzo beans) to remove excess sodium and liquid. Add them to the pot along with the drained corn (if using). Stir well to ensure every ingredient is evenly distributed throughout the stew.
- Add Tomato Paste and Broth: Mix in the 6-ounce can of tomato paste, stirring thoroughly so it blends into the vegetables and beans. Pour in 3 cups of vegetable or no-chicken broth, making sure the liquid covers all the ingredients. This will create a rich, flavorful base for your stew. Season with salt and freshly ground black pepper to taste.
- Simmer the Stew: Bring the mixture to a gentle boil over medium-high heat. Once boiling, cover the pot with a lid, reduce the heat to low, and allow the stew to simmer for 25 minutes. Stir occasionally to prevent sticking and ensure even cooking. The low simmer allows flavors to meld together, producing a rich and hearty taste. Avoid rushing this step, as it’s crucial for the depth of flavor.
- Adjust Consistency: After simmering, check the stew’s thickness. If you prefer a thicker consistency, remove the lid and let it simmer uncovered for 5–10 more minutes, stirring occasionally. For a thinner stew, add a splash of broth or water and stir until the desired consistency is reached. You can also use a small cornstarch slurry (1 teaspoon cornstarch mixed with 1 tablespoon water) to gently thicken the stew if needed.
- Final Taste and Serve: Taste the stew and adjust seasoning with more salt, pepper, or spices if needed. Remove the bay leaf before serving. Ladle the stew into bowls while still hot, and garnish with fresh herbs like parsley or cilantro for added freshness if desired. Enjoy as a hearty, protein-packed, fiber-rich main dish that’s perfect for lunch, dinner, or meal prep.
Notes
- Simmer Slowly for Best Flavor: Avoid rushing the stew. A slow, low simmer helps meld flavors and prevents the tomatoes from tasting too acidic.
- Adjust Consistency Easily: Add extra broth for a thinner stew or simmer uncovered for a thicker texture. Cornstarch slurry can also thicken if desired.
- Beans Variety Flexibility: Feel free to swap beans based on availability—pinto, navy, or lentils work well.
- Optional Heat Adjustment: Increase or reduce cayenne pepper depending on your preferred spice level.
- Meal Prep Friendly: This stew stores and reheats well, making it perfect for batch cooking.
