Spiced Bean Stew

Warm, hearty, and bursting with vibrant flavors, this Spiced Bean Stew is the ultimate comfort food for cozy evenings or a crowd-pleasing weeknight dinner. Packed with protein-rich kidney beans, black beans, and chickpeas, this stew gets its irresistible depth of flavor from a medley of warming spices like cumin, paprika, cinnamon, and coriander. A base of sautéed onions, carrots, and celery adds an aromatic foundation, while diced tomatoes and vegetable broth create a rich, savory broth. Simmered to perfection and finished with a sprinkle of fresh parsley, this one-pot wonder is both nourishing and satisfyingly full of flavor. Ready in just 50 minutes, this vegan and gluten-free meal is perfect for busy families and meal prep enthusiasts alike. A soul-soothing recipe for anyone seeking a filling and flavorful dish!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 2 medium carrot, diced
• 2 stalks celery stalks, diced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1 teaspoon ground coriander
• 0.25 teaspoon ground cinnamon
• 0.5 teaspoon crushed red pepper flakes
• 2 cans canned diced tomatoes (14 oz each)
• 4 cups vegetable broth
• 1 can canned kidney beans, rinsed and drained (15 oz each)
• 1 can canned black beans, rinsed and drained (15 oz each)
• 1 can canned chickpeas, rinsed and drained (15 oz each)
• 1 piece bay leaf
• 2 tablespoons chopped fresh parsley, for garnish
• 1 teaspoon salt
• 0.5 teaspoon ground black pepper

Directions

Step 1

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

Step 2

Add the diced onion and sauté for 3-4 minutes until translucent.

Step 3

Stir in the minced garlic, diced carrots, and diced celery. Cook for another 5 minutes, stirring occasionally, until the vegetables begin to soften.

Step 4

Sprinkle in the cumin, paprika, ground coriander, ground cinnamon, and crushed red pepper flakes. Stir well to coat the vegetables in the spices and cook for 1 minute until fragrant.

Step 5

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

Step 6

Add the kidney beans, black beans, chickpeas, and bay leaf to the pot. Stir everything together.

Step 7

Season with salt and ground black pepper, bring the stew to a boil, then reduce the heat to low and let it simmer uncovered for 20-25 minutes, stirring occasionally.

Step 8

Remove the bay leaf and taste the stew, adjusting seasoning as needed.

Step 9

Ladle the spiced bean stew into bowls and garnish with chopped fresh parsley before serving.

Nutrition Facts

Serving size	(2457.9g)

Amount per serving	% Daily Value*
Calories	1281.4

Total Fat 40.9g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 6618.5mg	0%
Total Carbohydrate 188.4g	0%
Dietary Fiber 52.4g	0%
Total Sugars 42.4g
Protein 54.6g	0%

Vitamin D 0IU	0%
Calcium 512.3mg	0%
Iron 19.2mg	0%
Potassium 4160.9mg	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: 27.5%

Protein: 16.3%

Carbs: 56.2%