Heart-Healthy Hearty Bean Stew

Warm up with a bowl of Heart-Healthy Hearty Bean Stew, a nutrient-packed dish that’s as comforting as it is good for you. This vegan-friendly recipe showcases a trio of protein-rich beans—cannellini, black, and kidney—simmered in a flavorful, low-sodium vegetable broth infused with aromatic herbs like thyme and oregano. Fresh vegetables like carrots, zucchini, and red bell pepper add color, texture, and a hearty dose of vitamins to every spoonful. Ready in just an hour, this satisfying one-pot meal is perfect for busy weeknights or meal prep, providing six generous servings that are both filling and heart-smart. Serve it with a sprinkle of fresh parsley for a burst of freshness, and enjoy a wholesome, homemade stew that the whole family will love.

Nutriscore Rating: 85/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onion, diced
• 3 garlic cloves, minced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 large red bell pepper, diced
• 1 medium zucchini, diced
• 6 cups low-sodium vegetable broth
• 14 ounces canned diced tomatoes, no salt added
• 15 ounces canned cannellini beans, drained and rinsed
• 15 ounces canned black beans, drained and rinsed
• 15 ounces canned kidney beans, drained and rinsed
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.5 teaspoon ground black pepper
• 0.25 cup chopped fresh parsley

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and cook for about 5 minutes, or until translucent.

Step 3

Stir in the minced garlic and cook for an additional minute until fragrant.

Step 4

Add the diced carrots, celery, red bell pepper, and zucchini to the pot. Cook for about 5 more minutes, stirring occasionally.

Step 5

Pour in the vegetable broth and add the canned tomatoes with their juice. Stir to combine.

Step 6

Add the drained and rinsed beans: cannellini, black, and kidney beans. Stir the mixture gently.

Step 7

Add the bay leaf, dried thyme, dried oregano, and ground black pepper to the pot.

Step 8

Bring the stew to a boil, then reduce the heat to low. Cover and let simmer for 25 to 30 minutes, stirring occasionally.

Step 9

Remove the bay leaf. Taste and adjust seasoning if necessary.

Step 10

Serve hot, garnished with chopped fresh parsley.

Nutrition Facts

Serving size	(4050.3g)

Amount per serving	% Daily Value*
Calories	1787.5

Total Fat 36.5g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2869.4mg	0%
Total Carbohydrate 291.7g	0%
Dietary Fiber 87.1g	0%
Total Sugars 49.5g
Protein 85.1g	0%

Vitamin D 0IU	0%
Calcium 944.0mg	0%
Iron 30.9mg	0%
Potassium 8244.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 17.9%

Protein: 18.5%

Carbs: 63.6%