Nut-Free Hearty Beans Stew

Warm, comforting, and packed with plant-based protein, this Nut-Free Hearty Beans Stew is the ultimate one-pot meal for cozy weeknight dinners or meal prep. Brimming with a trio of kidney, black, and white beans, tender vegetables like carrots, celery, and spinach, and a flavorful broth infused with aromatic herbs and a splash of tangy lemon, this stew is as nutritious as it is delicious. Naturally nut-free, dairy-free, and vegan, it’s perfect for a variety of dietary needs. Ready in just an hour, this wholesome recipe is easy to prepare and makes enough to serve six hungry mouths. Pair it with fresh bread or serve it solo for a filling, nutrient-dense meal that’s sure to satisfy.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion, diced
• 2 medium carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 14 ounces canned diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 bay leaf
• 15 ounces canned kidney beans, drained and rinsed
• 15 ounces canned black beans, drained and rinsed
• 15 ounces canned white beans, drained and rinsed
• 2 cups spinach, fresh
• 1 teaspoon salt
• 0.5 teaspoon black pepper, freshly ground
• 1 tablespoon lemon juice

Directions

Step 1

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

Step 2

Add the diced onion, carrots, and celery, and sauté for about 5-7 minutes until the vegetables are slightly softened.

Step 3

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

Step 4

Pour in the diced tomatoes and vegetable broth, then add the thyme, oregano, and bay leaf. Stir to combine.

Step 5

Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15 minutes to allow the flavors to meld.

Step 6

Add the rinsed kidney beans, black beans, and white beans to the pot. Stir well to mix.

Step 7

Simmer the stew for another 20 minutes until all the vegetables are tender, stirring occasionally.

Step 8

Stir in the fresh spinach and let it wilt, cooking for an additional 3-4 minutes.

Step 9

Season the stew with salt and black pepper to taste, then add the lemon juice for a bright finish.

Step 10

Remove the bay leaf before serving.

Step 11

Serve the stew hot, garnished with additional ground pepper if desired.

Nutrition Facts

Serving size	3507.8 grams (3507.8g)

Amount per serving	% Daily Value*
Calories	2160

Total Fat 56.70g	73%
Saturated Fat 10.30g	52%
Polyunsaturated Fat 9.60g
Cholesterol 8mg	3%
Sodium 8011mg	348%
Total Carbohydrate 318.10g	116%
Dietary Fiber 99.80g	356%
Total Sugars 48.40g
Protein 108.10g	216%

Vitamin D 0IU	0%
Calcium 1208mg	93%
Iron 36mg	198%
Potassium 9248mg	197%

*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: 23.0%

Protein: 19.5%

Carbs: 57.4%