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Hearty Vegetarian Bean and Veggie Stew

von
S
Sophie

A delicious and hearty vegetarian stew packed with beans and fresh vegetables, perfect for a cozy meal.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 30 min
Schwierigkeitsgrad
Hearty Vegetarian Bean and Veggie Stew

Zutaten

4 Portionen
|
  • 1 whole
    Onion sweet oder Yellow onion
  • 1 whole
    Bell pepper green oder Red bell pepper
  • 200 g
    Mushroom button oder Portobello mushroom
  • 3 clove
    Garlic fresh oder Garlic powder
  • 400 g
    Black beans canned oder Kidney beans
  • 400 g
    Tomato diced oder Crushed tomatoes
  • 200 ml
    Tomato sauce plain oder Marinara sauce
  • 2 tbsp
    Tomato paste concentrated oder Ketchup
  • 1 tbsp
    Chili powder mild oder Paprika
  • 1 tsp
    Ground cumin aromatic oder Ground coriander
  • 1 tsp
    Brown sugar light oder Honey
  • 500 ml
    Vegetable broth low-sodium oder Water

Anleitung

1

Heat the oil

Heat the oil in a large pot over medium heat.

Ensure the oil is hot enough before adding the onions to avoid sticking.

2

Sauté the onions

Add the chopped onions and sauté until translucent.

Stir frequently to prevent the onions from burning.

Benötigte Zutaten für diesen Schritt

onion
3

Cook the vegetables

Add the diced bell pepper, sliced mushrooms, and minced garlic to the pot. Cook until the vegetables are tender.

Cut the vegetables evenly for consistent cooking.

Benötigte Zutaten für diesen Schritt

bell pepper mushroom garlic
4

Add the beans and tomatoes

Stir in the black beans, diced tomatoes, tomato sauce, and tomato paste.

Rinse the canned beans to reduce sodium content.

Benötigte Zutaten für diesen Schritt

black beans tomato tomato sauce tomato paste
5

Season and boil

Season with chili powder, ground cumin, and brown sugar. Pour in the vegetable broth and bring to a boil.

Taste and adjust the seasoning as needed.

Benötigte Zutaten für diesen Schritt

chili powder ground cumin brown sugar vegetable broth
6

Simmer the stew

Reduce the heat, cover, and let simmer for 20 minutes.

Stir occasionally to prevent sticking.

7

Serve and garnish

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

Pair with crusty bread or rice for a complete meal.

Nährwertangaben (100g)

Kalorien 70 kcal
Fett 1.2 g
  • Gesättigte Fettsäuren: 0.2 g
Kohlenhydrate 12.5 g
Ballaststoffe 4 g
Zucker 3.5 g
Eiweiß 3.5 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the recipe for a hearty vegetarian bean and veggie stew, a flavorful and nutritious dish perfect for a cozy dinner. This recipe combines black beans, fresh vegetables, and aromatic spices for a satisfying meal.
💪

Warum dieses Rezept gut für dich ist

This recipe is packed with plant-based protein and fiber from the black beans, making it a healthy and filling option. The fresh vegetables add essential vitamins and minerals, supporting a balanced diet.
💡

Tipps & Tricks

For an extra kick, add a pinch of cayenne pepper or a splash of hot sauce. Serve with a dollop of sour cream or a sprinkle of fresh cilantro for added flavor.
🔄

Rezeptvarianten

You can substitute black beans with kidney beans or chickpeas for a different texture. Add corn kernels or diced zucchini for extra vegetables.
🗄️

Aufbewahrung

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave.
📚

Rezeptgeschichte

Vegetarian stews have been a staple in many cultures, offering a nutritious and hearty meal option. This recipe draws inspiration from traditional bean-based dishes.
🥗

Nährwertangaben

This dish is rich in protein, fiber, and essential nutrients, making it a wholesome choice for any meal.
🍽️

Kombinationsvorschläge

Pair this stew with crusty bread or a side of rice for a complete meal. A fresh green salad complements the flavors beautifully.

Tags

healthy vegetarian vegan gluten-free easy budget-friendly

Rezeptkategorien

Küche

mexican other

Mahlzeitart

lunch dinner other

Gang

main course soup

Zubereitungsarten

sautéing boiling sous vide slow cooking

Anlässe

weeknight dinner everyday family gathering potluck

Ernährungsformen

vegan low-sugar vegetarian pescatarian halal kosher macrobiotic

Jahreszeiten

fall winter all-season

Schwierigkeitsgrad

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