Soy-Free Hearty Bean Stew

Warm and comforting, this Soy-Free Hearty Bean Stew is a wholesome, plant-based delight that's perfect for cozy dinners. Packed with three types of beans—kidney, cannellini, and black beans—this protein-rich recipe is complemented by hearty russet potatoes, nutrient-dense baby spinach, and a fragrant blend of smoked paprika, cumin, and thyme. The stew comes together in under an hour, making it an ideal option for busy weeknights or meal prepping. It’s completely soy-free, vegan, and loaded with fiber, vitamins, and bold flavors, offering a satisfying meal for any occasion. Serve it with crusty bread on the side, and garnish with fresh parsley for a vibrant touch! This one-pot wonder is sure to become a family favorite.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large, diced onion
• 2 medium, diced carrots
• 2 diced celery stalks
• 3 cloves, minced garlic
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 can (15 oz), rinsed and drained red kidney beans
• 1 can (15 oz), rinsed and drained white cannellini beans
• 1 can (15 oz), rinsed and drained black beans
• 1 large, peeled and diced russet potato
• 1 teaspoon smoked paprika
• 1 teaspoon ground cumin
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach
• 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, carrots, and celery to the pot. Sauté for about 5 minutes until the vegetables start to soften.

Step 3

Stir in the minced garlic and continue to sauté for another minute until fragrant.

Step 4

Add the diced tomatoes, vegetable broth, kidney beans, cannellini beans, black beans, diced potato, smoked paprika, ground cumin, dried thyme, and the bay leaf to the pot.

Step 5

Season with salt and black pepper.

Step 6

Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for about 30 minutes until the potatoes are tender.

Step 7

Stir in the baby spinach and let it cook for an additional 2-3 minutes until the spinach has wilted.

Step 8

Taste and adjust the seasoning if necessary.

Step 9

Remove the bay leaf before serving.

Step 10

Garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	(3813.4g)

Amount per serving	% Daily Value*
Calories	2302.0

Total Fat 46.4g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 5.7g
Cholesterol 0mg	0%
Sodium 8134.6mg	0%
Total Carbohydrate 395.2g	0%
Dietary Fiber 112.8g	0%
Total Sugars 63.3g
Protein 110.3g	0%

Vitamin D 0IU	0%
Calcium 1353.8mg	0%
Iron 38.8mg	0%
Potassium 9180.1mg	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: 17.1%

Protein: 18.1%

Carbs: 64.8%