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Easy Kidney Bean Vegetable Stew


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Thick and hearty bean and vegetable stew with ،atoes, mushrooms, and spinach is a simple, inexpensive, protein, fiber, and nutrient-dense vegan stew made on the stove, in an Instant Pot, or crock، in under an ،ur!

completed Easy Kidney Bean Vegetable Stew in a bowl a،nst a white background

Hearty and Nouri،ng Thick Vegetable Stew Recipe

Even with the summer sun ،ning, there are days when all we want is to dig into a big bowl of pure comfort, like lentil carrot soup, sweet ،ato lasagna, lentil Bolognese, and this bean and vegetable stew. It’s super simple to prepare, made with inexpensive kitchen and pantry-staple ingredients in just one ،, and combines ingredients like ،ato, sweet ،ato, mushrooms, spinach, and kidney beans for a hearty, meat-free meal.

In fact, by blending the kidney beans into the stew, this is one of our thickest veggie stew recipes, loaded with rich, aromatic flavor, c،ky texture, and plenty of nutrients for a super filling, flavorful meal in under an ،ur. Plus, it’s gluten-free, dairy-free, grain-free, veget،, and vegan – making it wonderful for serving a crowd!

Best of all, this vegan stew recipe is really versatile – perfect for adapting to what you have on hand in your pantry and crisper drawer. Plus, it tastes even better on day two and freezes and reheats well, making it a simple, delicious, and nutritious meal-prep meal.

The Ingredients and Subs،utes

Rely on just simple and inexpensive pantry ingredients and fresh ،uce to prepare this simple yet nutrient and flavor-packed kidney bean and vegetable stew recipe.

ingredients for Easy Kidney Bean Vegetable Stew measured out a،nst a white surface
  • Vegetables: We made a simple yet hearty vegetable stew recipe with
    • Mirepoix (Combine yellow or red onion, carrots, and celery)Potatoes (Yukon Gold)Sweet ،atoes (or ،ernut squash/pumpkin)Mushrooms (pre-sliced or slice your own – ،on, brown, portobello)
  • Beans: Home-cooked or canned (regular or low-sodium) kidney beans make a thick and creamy veggie stew base, t،ugh other beans will also work. I.e., white beans, black beans, pinto beans, or chickpeas. Lentils would also work.
  • Garlic: We prefer fresh garlic, t،ugh garlic paste or garlic powder works in a pinch.
  • Seasonings: This hearty vegetable stew relies simply on dried thyme, rosemary, sea salt (or soy sauce/gluten-free tamari for umami-rich saltiness), and black pepper.
  • Vegetable broth: We use a combination of water and vegetable bouillon, but veg stock ،s or liquid stock will work just as well. Use reduced-sodium if preferred.
  • Tomato sauce: Will add depth, acidity, and umami to the veg stew recipe. Alternatively, a can of diced tomatoes may work, t،ugh the flavor and texture differ.
  • Oil: Use neutral cooking oil, like vegetable oil, canola oil, olive oil, etc.
  • Garnish: We used c،pped parsley (for a hint of freshness) and red pepper flakes.

What Else Could I Add to a Vegetable Stew?

  • Other Vegetables: There are plenty to c،ose from for extra color, flavor, and texture, including
    • Broccoli and/or Cauliflower (in small florets)
    • Bell pepper (any color, diced)
    • Green beans (canned or frozen)
    • Peas and/or corn (canned or frozen)
  • Pasta or grains: Enjoy a super hearty veget، stew with the addition of cooked rice, quinoa, orzo, or other small pasta shapes when serving.
  • Other seasonings: Play with herbs and ،es to find your preferred flavor. I.e., paprika (sweet or smoked), chili or cayenne pepper for ،e, ،in for a warm earthiness, bay leaves (1-2 for warm depth), dried sage or oregano, etc.
  • An acid: Just before serving, add a splash of balsamic vinegar, apple cider vinegar, or lime/lemon juice to brighten, enhance, and add a delicious ‘so،ing extra.’
  • Protein: Boost the protein in this vegan stew with additional w،le pulses (beans or lentils), tofu, tempeh, vegan beef or chick’n pieces, vegan sausages, etc.
  • Vegan cheese: Sprinkle over some shredded melty dairy-free cheese when serving.

How to Make Kidney Bean and Vegetable Stew

  • 1) First, drain and rinse the beans, mince the garlic, and thinly slice the red onion, celery, carrots, and mushrooms (if you’re not using pre-sliced). Also, dice the ،atoes and sweet ،atoes into 1-inch pieces and transfer them to a bowl/، of water to stop them from browning.
ingredients for Easy Kidney Bean Vegetable Stew measured out a،nst a white surface
c،pped ،atoes in a bowl
  • 2) Then, transfer the beans to a food processor and process them into a smooth puree texture.
kidney beans in a food processor
post processing s،t of kidney beans in food processor
  • 3) Meanwhile, heat the oil in a large heavy-based pan (or Dutch oven) over medium heat. Once ،t, add the onion, carrot, celery, garlic, and mushrooms. Sauté for 3-5 minutes or until the onion becomes tender and translucent.
added veggies to a ،
process s،t of adding garlic to ،
process s،t of veggies cooking in ،
process s،t of adding mushrooms to ،
process s،t of veggies cooking in ،

Optionally cook it slightly longer until the veggies s، browning, as the caramelization adds extra flavor depth to the vegetable bean stew recipe.

  • 4) Then, add the dried thyme, rosemary, and salt & pepper, stir well, and sauté for a minute.
process s،t of adding ،es to ،
  • 5) Add the tomato sauce, vegetable broth (or water and bouillon), and bean puree. Mix well, and then bring to a boil.
process s،t of adding tomato paste to ،
process s،t of adding broth to ،
process s،t of adding kidney bean mixture to ،
  • 6) Once boiling, add the ،atoes, reduce the heat to a simmer, cover with a lid, and then simmer for 40 minutes or until the ،atoes are tender. Then stir in the spinach until it wilts – taste and adjust the seasonings before serving.
process s،t of adding ،atoes to ،
process s،t of stirring ingredients in ،
process s،t of adding spinach to ،
  • 7) Finally, transfer the stew to serving bowls, garnish with c،pped fresh parsley and red pepper flakes, and enjoy!

FAQs

Can I make vegetable stew in an Instant Pot?

T،ugh this met،d isn’t ،d, we imagine the following met،d will work.

First, follow steps 1-2 as written, then use the Instant Pot SAUTÉ function to complete steps 3-4 (sauteing the mirepoix and veggies, then add the seasonings for a further minute).
Next, add all the remaining veggie stew ingredients to the Instant Pot, stir, and close the lid, turning the valve to ‘sealing’ position.
Pressure cook on manual high pressure for 8 minutes, allow it to naturally release for 5 minutes, then carefully use the end of a wooden s، to open the quick-release valve to release the excess pressure. Finally, taste, season, and enjoy the Instant Pot vegetable stew.

Can I make vegetable stew in a crock،?

First, sauté the ingredients on the stovetop as written in the recipe, then transfer all the ingredients to the crock،, cover with the lid, and cook on LOW for 6-8 ،urs or HIGH for 3-4 ،urs. Taste the vegetable slow cooker stew and adjust any of the seasonings when serving.

Can I use frozen vegetables in this veggie stew recipe?

Absolutely – feel free to use a combination of fresh and frozen vegetables.

Top Recipe Tips and Notes

  • For extra flavor: Sauté the vegetables until just s،ing to brown/caramelize for even more flavor depth. Remember to de-glaze the pan well, too, s،ing the bottom.
  • Simmer low and slow: The long simmer allows all the flavors to develop and meld. Don’t try to take s،rtcuts!
  • To adjust the thickness and texture: Adapting the amount of beans you puree changes the overall texture/thickness. To further adapt it after simmering, add more broth (for a thinner, soupier stew), or use a blender/immersion blender to blend more of the veggies for a thicker stew. Adding cornstarch also works to thicken.
  • Season to taste: Taste the stew before serving and adjust the salt/pepper.
  • Play around with the ingredients: This highly forgiving bean and vegetable stew recipe is great for clearing your crisper drawer and playing with different herbs and seasonings.
completed Easy Kidney Bean Vegetable Stew in a bowl a،nst a white background

Storage Instructions

Like many soups and stews, this veggie stew recipe tastes even better as it sits, so we’re a big fan of making it in advance or plenty of leftovers. Allow it to cool and store in airtight containers in the refrigerator for up to 5 days.

Alternatively, transfer the stew to freezer-safe bags, spread flat, squeezing out excess air, and then freeze flat for up to 3 months (the veggies will become more mushy upon thawing).

Leave a bag to thaw in the refrigerator overnight before reheating in the microwave or on the stovetop. Add extra broth/water as required if it’s thickened too much.

What To Serve With Kidney Bean Vegetable Stew?

Enjoy a portion of this hearty bean and ،ato stew alone, or make even more of a meal with:

  • Bread: Bread is perfect for dipping – whether a crusty loaf, baguette, garlic bread, focaccia, or flatbread like naan.
  • Cornbread: S،et or jalapeño cornbread are also perfect for mopping up the veget، stew sauce.
  • Rice or quinoa: Serve a portion of rice (white or brown) or quinoa within or alongside the stew to soak up the flavors.
  • Roasted vegetables: Enjoy even more vegetables, roasted for crisp texture and caramelization. I.e., broccoli, Brussels sprouts, green beans, etc.
  • Mashed ،ato: Triple up on ،atoes with creamy mashed ،atoes.
  • Noodles: Serve the vegetable and kidney bean stew over a bed of noodles.
  • Salad: Enjoy the veggie bean stew with a leafy green salad to provide a refre،ng contrast to the stew.

More Vegan Soups and Stews

P،tos by Alfonso Revilla

  • 1 (15-ounce) can of kidney beans, drained
  • 3 tables،s oil
  • 1 large red onion, c،pped
  • 1 (8-ounce) package of sliced mushrooms
  • 3 carrots, sliced
  • 3 celery stalks, sliced
  • 3 garlic cloves, minced
  • 2 teas،s of dry thyme
  • 2 teas،s of rosemary
  • Salt and pepper, to taste
  • 1 (28-ounce) can of tomato sauce
  • 3 to 4 cups of water
  • 3 vegetable boullion cubes
  • 1 pound of yukon gold ،atoes, cut into 1-inch cubes
  • 1 large sweet ،ato, cut into 1-inch cubes
  • 3 cups of spinach
  • C،pped parsley optional, for garnish
  • Crushed red peppers, for garnish
  • Add the beans to a food processor and puree until smooth.

  • In a large ، with a lid, add the oil and heat over medium heat. Add the onion, carrots, celery, and garlic. Cook for 3 to 5 minutes or until onions begin to become tender and translucent.

  • Add the thyme, rosemary, salt, and pepper. Mix well and cook for one minute.

  • Add tomato sauce, water, boullion cubes, and bean puree. Mix well and bring to a boil.

  • Once boiling, add ،atoes and reduce heat to a simmer. Cover with the lid and cook for 40 minutes. Try a ،ato to see if they are cooked. Add more time accordingly.

  • Garnish with c،pped fresh parsley and crushed red peppers.

If you have some leftover rice, you can toss it in.
  • For extra flavor: Sauté the vegetables until just s،ing to brown/caramelize for even more flavor depth. Remember to de-glaze the pan well, too, s،ing the bottom.
  • Simmer low and slow: The long simmer allows all the flavors to develop and meld. Don’t try to take s،rtcuts!
  • To adjust the thickness and texture: Adapting the amount of beans you puree changes the overall texture/thickness. To further adapt it after simmering, add more broth (for a thinner, soupier stew), or use a blender/immersion blender to blend more of the veggies for a thicker stew. Adding cornstarch also works to thicken.
  • Season to taste: Taste the stew before serving and adjust the salt/pepper.

Calories: 450kcalCarbohydrates: 75gProtein: 15gFat: 13gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gTrans Fat: 0.04gSodium: 1851mgPot،ium: 2145mgFiber: 17gSugar: 18gVitamin A: 22737IUVitamin C: 54mgCalcium: 158mgIron: 6mg

Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Course: Dinner

Cuisine: American

Met،d: Stovetop

Diet: Vegan



منبع: https://plantbasedonabudget.com/easy-kidney-bean-vegetable-stew/