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Easy Kidney Bean Vegetable Stew

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!

Prep Time
10 mins
Cook Time
10 mins
Total Time
55 mins
Servings: 4 to 6 servings
Calories: 450 kcal
Course: Dinner
Cuisine: American

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

Instructions

    Cup of Yum
  1. Add the beans to a food processor and puree until smooth.
  2. 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.
  3. Add the thyme, rosemary, salt, and pepper. Mix well and cook for one minute.
  4. Add tomato sauce, water, boullion cubes, and bean puree. Mix well and bring to a boil.
  5. 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.
  6. Garnish with chopped fresh parsley and crushed red peppers.

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

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

% 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.