Easy Kidney Bean Vegetable Stew
User Reviews
4.9
117 reviews
Excellent
Easy Kidney Bean Vegetable Stew
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Thick and hearty bean and vegetable stew with potatoes, mushrooms, and spinach is a simple, inexpensive, protein, fiber, and nutrient-dense vegan stew made on the stove, in an Instant Pot, or crockpot in under an hour!
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Ingredients
- 1 (15-ounce) can of kidney beans, drained
- 3 tablespoons oil
- 1 large red onion, chopped
- 1 (8-ounce) package of sliced mushrooms
- 3 carrots, sliced
- 3 celery stalks, sliced
- 3 garlic cloves, minced
- 2 teaspoons of dry thyme
- 2 teaspoons of rosemary
- Salt and pepper, to taste
- 1 (28-ounce) can of tomato sauce
- 3 to 4 cups of water
- 3 vegetable boullion cubes
- 1 pound of yukon gold potatoes, cut into 1-inch cubes
- 1 large sweet potato, cut into 1-inch cubes
- 3 cups of spinach
- chopped parsley optional, for garnish
- Crushed red peppers, for garnish
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Instructions
- Add the beans to a food processor and puree until smooth.
- In a large pot with a lid, add the oil and heat over medium heat. Add the onion, carrots, celery, and garlic. Cook for 3 to 5 minutes or until onions begin to become tender and translucent.
- Add the thyme, rosemary, salt, and pepper. Mix well and cook for one minute.
- Add tomato sauce, water, boullion cubes, and bean puree. Mix well and bring to a boil.
- Once boiling, add potatoes and reduce heat to a simmer. Cover with the lid and cook for 40 minutes. Try a potato to see if they are cooked. Add more time accordingly.
- Garnish with chopped fresh parsley and crushed red peppers.
Equipments used:
Notes
- If you have some leftover rice, you can toss it in.
- If you have some leftover rice, you can toss it in.
- For extra flavor: Sauté the vegetables until just starting to brown/caramelize for even more flavor depth. Remember to de-glaze the pan well, too, scraping the bottom.
- Simmer low and slow: The long simmer allows all the flavors to develop and meld. Don’t try to take shortcuts!
- To adjust the thickness and texture: Adapting the amount of beans you puree changes the overall texture/thickness. To further adapt it after simmering, add more broth (for a thinner, soupier stew), or use a blender/immersion blender to blend more of the veggies for a thicker stew. Adding cornstarch also works to thicken.
- Season to taste: Taste the stew before serving and adjust the salt/pepper.
Nutrition Information
Show Details
Calories
450kcal
(23%)
Carbohydrates
75g
(25%)
Protein
15g
(30%)
Fat
13g
(20%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
Monounsaturated Fat
7g
Trans Fat
0.04g
Sodium
1851mg
(77%)
Potassium
2145mg
(61%)
Fiber
17g
(68%)
Sugar
18g
(36%)
Vitamin A
22737IU
(455%)
Vitamin C
54mg
(60%)
Calcium
158mg
(16%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 4to 6 servings
Amount Per Serving
Calories 450 kcal
% Daily Value*
| Calories | 450kcal | 23% |
| Carbohydrates | 75g | 25% |
| Protein | 15g | 30% |
| Fat | 13g | 20% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 7g | 35% |
| Trans Fat | 0.04g | 2% |
| Sodium | 1851mg | 77% |
| Potassium | 2145mg | 46% |
| Fiber | 17g | 68% |
| Sugar | 18g | 36% |
| Vitamin A | 22737IU | 455% |
| Vitamin C | 54mg | 60% |
| Calcium | 158mg | 16% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
117 reviews
Excellent
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