Low Fat Hearty Beans Stew

Warm, comforting, and bursting with wholesome flavors, this Low Fat Hearty Beans Stew is a nutritious one-pot wonder perfect for any season. Packed with protein-rich kidney beans, black beans, and chickpeas, it's a satisfying, low-fat dinner option that doesn't skimp on flavor. Fresh vegetables like carrots, celery, and red bell pepper come together with smoky paprika, aromatic herbs, and a hint of garlic to create a rich, savory broth that's both hearty and light. Ready in under an hour, this simple stew is ideal for meal prep or an easy family dinner. Garnished with vibrant parsley, it’s as beautiful as it is delicious. Enjoy solo or pair with crusty bread for a complete, healthy meal!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 teaspoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 2 medium carrots, diced
• 2 medium celery stalks, diced
• 1 large red bell pepper, chopped
• 14 ounces canned diced tomatoes
• 4 cups vegetable broth
• 15 ounces canned kidney beans, drained and rinsed
• 15 ounces canned black beans, drained and rinsed
• 15 ounces canned chickpeas, drained and rinsed
• 1 piece bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley, chopped

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes, or until it becomes translucent.

Step 3

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Add the diced carrots and celery, and cook for another 5 minutes, stirring occasionally.

Step 5

Add the chopped red bell pepper and cook for 3 more minutes.

Step 6

Pour in the canned diced tomatoes and vegetable broth. Stir to combine.

Step 7

Add the kidney beans, black beans, and chickpeas into the pot.

Step 8

Stir in the bay leaf, dried oregano, dried thyme, smoked paprika, salt, and black pepper.

Step 9

Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 30 minutes. Stir occasionally.

Step 10

Remove the bay leaf before serving.

Step 11

Garnish the stew with freshly chopped parsley before serving for a burst of freshness.

Nutrition Facts

Serving size	(3221.0g)

Amount per serving	% Daily Value*
Calories	2234.5

Total Fat 62.2g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 8.9g
Cholesterol 7.9mg	0%
Sodium 7823.3mg	0%
Total Carbohydrate 334.5g	0%
Dietary Fiber 99.4g	0%
Total Sugars 63.6g
Protein 102.3g	0%

Vitamin D 0IU	0%
Calcium 972.6mg	0%
Iron 35.9mg	0%
Potassium 7452.8mg	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: 24.3%

Protein: 17.7%

Carbs: 58.0%