Mixed Bean and Vegetable Stew Recipe

Mixed bean and vegetable stew is a hearty, nutritious dish that’s packed with fiber, protein, and vibrant flavors. Perfect for vegetarians, vegans, or anyone craving a comforting one-pot meal, this stew combines a variety of beans with a medley of vegetables in a rich, aromatic broth. It’s great for meal prep, and the leftovers taste even better as the flavors meld. Let’s dive into this easy and wholesome recipe!

Ingredients

Core Ingredients:

• 2 tablespoons olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 2 carrots, peeled and diced
• 2 celery stalks, diced
• 1 zucchini, diced
• 1 bell pepper (any color), diced
• 1 cup green beans, trimmed and chopped
• 1 can (14.5 oz) diced tomatoes
• 4 cups vegetable broth
• 2 cups mixed beans (canned or cooked, such as kidney beans, black beans, chickpeas, or cannellini beans)
• 1 cup frozen corn (or fresh)
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried oregano
• ½ teaspoon red pepper flakes (optional)
• Salt and black pepper to taste

Optional Additions:

• 1 cup diced potatoes or sweet potatoes (for a heartier stew)
• 1 cup cooked quinoa, rice, or barley
• 1 tablespoon soy sauce (for umami flavor)
• Fresh parsley, cilantro, or basil for garnish

Instructions

Step 1: Sauté the Aromatics

1. Heat the olive oil in a large pot or Dutch oven over medium heat.
2. Add the diced onion, carrots, and celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables are softened.
3. Stir in the minced garlic and cook for another 1-2 minutes, until fragrant.

Step 2: Add the Vegetables and Spices

1. Add the zucchini, bell pepper, and green beans to the pot. Stir to combine.
2. Sprinkle in the smoked paprika, cumin, oregano, and red pepper flakes (if using). Cook for 1-2 minutes to toast the spices and enhance their flavor.

Step 3: Add the Broth and Tomatoes

1. Pour in the vegetable broth and diced tomatoes (with their juices). Stir to combine.
2. Bring the mixture to a boil, then reduce the heat to low.

Step 4: Add the Beans

1. Stir in the mixed beans and frozen corn. If adding potatoes or sweet potatoes, add them at this stage as well.
2. Cover the pot and let the stew simmer for 20-25 minutes, or until the vegetables are tender and the flavors have melded together. Stir occasionally.

Step 5: Adjust and Serve

1. Taste the stew and adjust the seasoning with salt and black pepper as needed.
2. If you’d like a thicker consistency, use a potato masher to mash some of the beans and vegetables directly in the pot.
3. Ladle the stew into bowls and garnish with fresh herbs or a drizzle of olive oil.

Serving and Storage Tips

Serving:

• Serve the stew warm with crusty bread, garlic toast, or a side of rice for a complete meal.
• Add a dollop of sour cream, Greek yogurt, or plant-based cream for added richness.

Storage:

• Refrigerator: Store leftovers in an airtight container in the fridge for up to 5 days.
• Freezer: This stew freezes well! Let it cool completely, then freeze in individual portions for up to 3 months.
• Reheating: Reheat on the stovetop over medium heat or in the microwave. Add a splash of water or broth if the stew has thickened too much.

Helpful Notes

1. Beans: If using canned beans, rinse and drain them thoroughly to reduce sodium. For dried beans, soak them overnight and cook them before adding to the stew.
2. Texture Variation: For a chunkier stew, keep the vegetables and beans whole. For a creamier texture, blend a portion of the stew with an immersion blender.
3. Customization: Use whatever vegetables you have on hand—squash, spinach, kale, or mushrooms make great additions.
4. Spicy Option: Add more red pepper flakes, cayenne pepper, or diced jalapeños for extra heat.
5. Protein Boost: Add tofu, tempeh, or seitan for additional protein if desired.

Tips from Well-Known Chefs

• Chef Jamie Oliver: “Layer your flavors by sautéing the aromatics and toasting the spices—this adds depth to the stew.”
• Chef Yotam Ottolenghi: “For a Mediterranean twist, stir in a spoonful of harissa or preserved lemon near the end of cooking.”
• Chef Ina Garten: “Don’t skimp on fresh herbs at the end—they brighten up the dish and add a touch of elegance.”

Frequently Asked Questions

1. Can I use frozen vegetables?

Yes! Frozen vegetables like corn, peas, or green beans are a great time-saver. Add them during the last 10 minutes of cooking.

2. How do I thicken the stew?

Mash some of the beans or vegetables, or let the stew simmer uncovered for a few extra minutes to reduce the liquid.

3. Can I make this in a slow cooker?

Absolutely! Add all the ingredients (except frozen corn) to a slow cooker and cook on low for 6-8 hours or high for 3-4 hours. Stir in the corn during the last 30 minutes.

4. What can I substitute for beans?

Lentils, split peas, or chickpeas are excellent alternatives to mixed beans.

5. Is this stew gluten-free?

Yes, this recipe is naturally gluten-free as long as your broth and soy sauce (if using) are certified gluten-free.

6. Can I make this stew spicy?

Add extra red pepper flakes, cayenne pepper, or diced chili peppers for a spicier version.

7. What can I serve with this stew?

Crusty bread, cornbread, or a side of rice or quinoa pairs beautifully with this hearty stew.

8. Can I add meat to this stew?

Yes, diced chicken, sausage, or ground beef can be browned and added for a non-vegetarian option.

9. How long does this stew take to make?

From start to finish, this stew takes about 40-50 minutes, including prep and cooking time.

10. Can I prepare this stew ahead of time?

Definitely! The flavors improve with time, so making it a day ahead is a great idea.