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Hearty Vegetable Bean Stew

von
S
Sophie

A warm and comforting vegetable stew packed with beans and spices, perfect for a cozy meal.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 30 min
Schwierigkeitsgrad
Hearty Vegetable Bean Stew

Zutaten

4 Portionen
|
  • 4
    Green onion fresh oder Scallion
  • 2 clove
    Garlic minced oder Garlic paste
  • 1 tsp
    Chili powder mild oder Paprika
  • 1 tsp
    Cumin ground oder Coriander
  • 1/2 tsp
    Cinnamon ground oder Nutmeg
  • 2
    Tomato diced oder Canned tomato
  • 1
    Zucchini sliced oder Yellow squash
  • 4 cup
    Vegetable broth low-sodium oder Chicken broth
  • Salt to taste oder Sea salt
  • Pepper freshly ground oder White pepper
  • 1 cup
    Cannellini bean cooked oder Navy bean
  • 1 cup
    White bean cooked oder Great northern bean

Anleitung

1

Heat the oil

Heat a drizzle of oil in a large saucepan over medium heat.

Ensure the oil is hot enough before adding ingredients to prevent sticking.

2

Sauté the aromatics

Add the green onions and garlic to the saucepan and sauté until fragrant.

Stir constantly to avoid burning the garlic.

Benötigte Zutaten für diesen Schritt

green onion garlic
3

Toast the spices

Stir in the chili powder, cumin, and cinnamon, and cook briefly to release their aromas.

Toasting the spices enhances their flavor.

Benötigte Zutaten für diesen Schritt

chili powder cumin cinnamon
4

Combine the base ingredients

Add the diced tomatoes, zucchini, and vegetable broth to the saucepan. Bring to a boil.

Ensure the broth covers the vegetables for even cooking.

Benötigte Zutaten für diesen Schritt

tomato zucchini vegetable broth
5

Simmer the stew

Reduce the heat and let the mixture simmer uncovered until the vegetables are tender.

Stir occasionally to prevent sticking.

Benötigte Zutaten für diesen Schritt

tomato zucchini vegetable broth
6

Add the beans

Stir in the beans and cook until they are heated through.

Taste and adjust seasoning with salt and pepper at this stage.

Benötigte Zutaten für diesen Schritt

cannellini bean white bean
7

Serve and enjoy

Serve the stew warm, garnished with fresh herbs if desired.

Pair with crusty bread or rice for a complete meal.

Nährwertangaben (100g)

Kalorien 60 kcal
Fett 0.5 g
  • Gesättigte Fettsäuren: 0.1 g
Kohlenhydrate 10 g
Ballaststoffe 3 g
Zucker 1 g
Eiweiß 3 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the recipe for Hearty Vegetable Bean Stew, a flavorful and nutritious dish featuring a medley of vegetables, beans, and aromatic spices. Perfect for a quick and satisfying meal.
💪

Warum dieses Rezept gut für dich ist

This recipe is rich in fiber and plant-based protein, making it a healthy choice for those looking to enjoy a nutritious and hearty meal. It's also versatile and can be adapted to various dietary preferences.
💡

Tipps & Tricks

For an extra depth of flavor, consider roasting the vegetables before adding them to the stew. This will enhance their natural sweetness and add a smoky touch.
🔄

Rezeptvarianten

You can add other vegetables like bell peppers or sweet potatoes to this stew for added variety. For a spicier kick, include a diced jalapeño or a pinch of cayenne pepper.
🗄️

Aufbewahrung

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water if needed.
📚

Rezeptgeschichte

Vegetable stews have been a staple in many cultures, offering a way to combine seasonal produce with pantry staples for a wholesome meal. This recipe draws inspiration from traditional chili dishes.
🥗

Nährwertangaben

This dish is a great source of dietary fiber, vitamins, and minerals, while being low in fat. It's a balanced meal option for those seeking a plant-based diet.
🍽️

Kombinationsvorschläge

Serve this stew with a side of crusty bread or over a bed of rice for a complete meal. A fresh green salad makes a great accompaniment.

Tags

healthy vegan vegetarian gluten-free high-protein

Rezeptkategorien

Küche

mediterranean other

Mahlzeitart

lunch dinner snack

Gang

main course soup

Zubereitungsarten

sautéing sautéing sous vide slow cooking

Anlässe

weeknight dinner everyday family gathering

Ernährungsformen

vegan vegetarian dairy-free low-sugar low-carb pescatarian paleo halal kosher macrobiotic

Jahreszeiten

all-season winter

Schwierigkeitsgrad

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