Bean and Vegetable Stew

Today on TACKRECIPE, we are going to explore the comforting and nutritious Bean and Vegetable Stew recipe. This hearty dish is perfect for anyone looking for a wholesome and satisfying meal, combining the natural flavors of beans with the richness of various vegetables. Originating from various cultures around the world, this dish has been a staple in many households due to its versatility, affordability, and health benefits. The combination of beans, vegetables, and flavorful seasonings makes it an excellent source of plant-based protein and essential nutrients, making it perfect for vegetarians and vegans alike.

Ingredients:

• 1 cup dried beans (such as kidney beans, white beans, or black beans) or 2 cans of cooked beans
• 2 tablespoons olive oil
• 1 onion, diced
• 2 carrots, sliced
• 2 celery stalks, chopped
• 1 zucchini, chopped
• 1 bell pepper, chopped
• 1 can (14 oz) diced tomatoes
• 4 cups vegetable broth
• 1 teaspoon garlic powder
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Fresh parsley for garnish
• Optional: 1 cup spinach or kale (for added nutrition)

Prepare the Beans

If using dried beans, soak them overnight or use the quick-soak method by boiling them for 5 minutes and letting them sit for an hour. Once soaked, drain and rinse the beans. If using canned beans, simply drain and rinse them under cold water.

Cook the Vegetables

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until softened, about 3-4 minutes. Add the carrots, celery, and bell pepper. Continue to cook, stirring occasionally, for another 5-6 minutes until the vegetables begin to soften. Stir in the zucchini and cook for an additional 2-3 minutes.

Combine and Simmer

Add the prepared beans, diced tomatoes, vegetable broth, garlic powder, dried thyme, and salt and pepper to the pot. Bring the mixture to a boil, then reduce the heat to low and cover. Let the stew simmer for 30-35 minutes, stirring occasionally, until the vegetables are tender and the flavors have melded together. If desired, add spinach or kale in the last 5 minutes of cooking.

Serve and Garnish

Once the stew is done, taste and adjust the seasoning with additional salt, pepper, or herbs. Ladle the stew into bowls and garnish with fresh parsley. Serve hot and enjoy a nourishing, wholesome meal.

Tips:

Use a Variety of Beans

🟢Mixing different types of beans, such as kidney beans, black beans, and chickpeas, adds variety in texture and flavor. This not only makes the stew more interesting but also boosts the nutritional value with a wider range of proteins and fiber.

Sauté the Vegetables First

🟢To bring out the natural sweetness and depth of flavor in your stew, always sauté the vegetables (onions, carrots, celery, etc.) before adding the broth and beans. This step helps to caramelize the vegetables and intensifies the overall flavor of the stew.

Add Fresh Herbs at the End

🟢For a vibrant, fresh taste, add leafy herbs like parsley, spinach, or kale toward the end of the cooking process. This helps preserve their color, texture, and flavor, making your stew even more nutritious and visually appealing.