Go Back
A bowl of hearty bean stew with white beans, diced tomatoes, and fresh arugula garnish, served on a rustic wooden table.

Plant-Based Perfection: How to Make the Best Bean Stew

Bean stew is a nutritious and versatile dish rich in plant-based protein and fiber. It supports digestion, aids in weight management, and fits various dietary needs, including gluten-free and dairy-free diets. While highly beneficial, some people may experience bloating or gas due to the beans. Soaking dried beans and adding digestion-friendly spices can help minimize these effects. It's also important to eat bean stew in moderation and balance it with other food groups for a well-rounded diet. Always consult a doctor if you have specific health concerns like kidney issues.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 40 minutes
Servings: 4
Course: lunch
Cuisine: caribbean, Indian, Mediterranean, Mexican
Calories: 30
Ingredients Method

Ingredients
  

Beans and Legumes
  • 2 cups canned beans e.g., black beans, kidney beans, or chickpeas, rinsed and drained (or 1 cup dried beans (soaked overnight and cooked)
Flavor-Boosting Vegetables
  • 1 medium onion diced
  • 3 garlic cloves minced
  • 2 medium carrots sliced
  • 2 celery stalks chopped
  • 1 cup diced tomatoes fresh or canned
Key Spices and Herbs
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 bay leaf
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon chili flakes optional
  • Salt and black pepper to taste
Stock or Broth
  • 4 cups vegetable stock low-sodium preferred
Optional Add-Ins
  • 1 cup diced seasonal vegetables e.g., zucchini, sweet potato, or bell peppers
  • 1 tablespoon olive oil for sautéing or water for oil-free cooking.

Method
 

1. Preparation Tips
  1. Soak dried beans overnight in water. Drain and rinse before cooking.
  2. Chop all vegetables (onion, garlic, carrots, celery) into bite-sized pieces.
  3. Measure out spices and herbs to keep everything organized.
2. Cooking Methods
  1. Stovetop: Use a heavy bottomed pot or Dutch oven for slow simmering.
  2. Slow Cooker: Cook on low heat for 6–8 hours or high heat for 3–4 hours.
  3. Instant Pot: Pressure cook for 20–25 minutes with natural release.
3. Building Layers of Flavor
  1. Heat 1 tablespoon of olive oil in your pot (or use water for oil-free cooking).
  2. Sauté onions, garlic, carrots and celery until softened. It will take you about 5–7 minutes
  3. Add spices (cumin, paprika, etc.) and stir for 1–2 minutes to release their aroma.
  4. Splash some vegetable stock, to scrap up any browned bits.
4. Simmering to Perfection
  1. Add beans, diced tomatoes, and the rest of the vegetable stock. Stir to combine.
  2. Boil the mixture, then reduce to a gentle simmer.
  3. Cover and cook for 30–40 minutes (stovetop) or until flavors meld. Stir occasionally.
  4. Adjust seasoning with salt, pepper, or additional spices to taste.
5. Finishing Touches
  1. Remove the bay leaf before serving.
  2. Add some brightnes by garnishing with fresh herbs like parsley or cilantro.
  3. Complete the meal by serving it over a rice, or with crusty bread.