Super Easy Canned Bean Stew

Perfect for busy weeknights or hearty meal prep, this Super Easy Canned Bean Stew is a one-pot wonder that comes together in just 35 minutes! Featuring a vibrant mix of canned kidney beans, black beans, and chickpeas, this recipe is packed with plant-based protein and fiber. A base of sautéed onion, garlic, carrot, and celery creates a flavorful foundation, while diced tomatoes, vegetable broth, and aromatic spices like thyme and paprika infuse the dish with rich, comforting flavors. Optional baby spinach boosts the nutrition and adds a pop of color. Serve this wholesome stew with crusty bread or over rice for a cozy, satisfying meal. Ideal for vegans, vegetarians, and anyone looking for an easy yet nutritious dinner option, this stew is as quick to make as it is delicious.

Nutriscore Rating: 89/100

Prep Time:10 mins

Cook Time:25 mins

Total Time:35 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion
• 3 cloves garlic cloves
• 1 large carrot
• 2 stalks celery stalks
• 14 ounces canned diced tomatoes
• 4 cups vegetable broth
• 15 ounces canned kidney beans
• 15 ounces canned black beans
• 15 ounces canned chickpeas
• 1 leaf bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups baby spinach (optional)

Directions

Step 1

Heat olive oil in a large pot over medium heat.

Step 2

Dice the onion, mince the garlic, and chop the carrot and celery into small pieces. Add the onion, garlic, carrot, and celery to the pot and sauté for 5 minutes, until softened.

Step 3

Add the canned diced tomatoes, vegetable broth, and bay leaf to the pot. Stir to combine.

Step 4

Drain and rinse the kidney beans, black beans, and chickpeas. Add them to the pot and bring the stew to a simmer.

Step 5

Stir in the dried thyme, paprika, salt, and black pepper. Let the stew simmer for 20 minutes, stirring occasionally to prevent sticking.

Step 6

If using baby spinach, add it to the pot during the last 2 minutes of cooking and stir until wilted.

Step 7

Remove the bay leaf and taste the stew. Adjust seasoning as needed.

Step 8

Serve hot with crusty bread or over rice for a more filling meal.

Nutrition Facts

Serving size	(1799.0g)

Amount per serving	% Daily Value*
Calories	1433.7

Total Fat 12.5g	0%
Saturated Fat 2.6g	0%
Polyunsaturated Fat 3.6g
Cholesterol 0mg	0%
Sodium 4740.9mg	0%
Total Carbohydrate 252.1g	0%
Dietary Fiber 82.8g	0%
Total Sugars 16.9g
Protein 87.7g	0%

Vitamin D 0IU	0%
Calcium 522.2mg	0%
Iron 29.7mg	0%
Potassium 5434.5mg	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: 7.6%

Protein: 23.8%

Carbs: 68.5%