Baked Bean Stew
Hearty baked bean stew with tender chicken, colorful vegetables, and savory herbs, perfect for a comforting, nutritious meal suitable for diabetics and all family members.
Ingredients
- 1 cup chopped onion ⓘ
- 1 cup chopped green pepper ⓘ
- 1 Tbsp vegetable oil ⓘ
- 12 oz boneless skinless chicken breast or tenders, cut into 1/2 inch pieces ⓘ
- 2 15 oz cans low sodium baked beans or pork and beans ⓘ
- 1 15 oz can low sodium garbanzo beans or black-eyed peas ⓘ
- 1 14.5 oz can low sodium diced tomatoes with roasted garlic, undrained ⓘ
- 3/4 tsp dried sage leaves ⓘ
- 1/2 tsp ground cumin ⓘ
- salt and pepper to taste ⓘ
Instructions
- Cook chopped onion and green pepper in vegetable oil in a large saucepan until tender, about 3 to 4 minutes.
- Add chicken pieces and cook over medium heat until browned, about 3 to 4 minutes.
- Add baked beans, garbanzo beans, diced tomatoes with roasted garlic, dried sage, and ground cumin to the saucepan; heat to boiling.
- Reduce heat and simmer uncovered for 8 to 10 minutes.
- Season to taste with salt and pepper before serving.
Tips & Substitutions
To enhance the flavor of your Baked Bean Stew, consider adding a splash of hot sauce or a teaspoon of smoked paprika for a smoky kick. If you're out of green peppers, zucchini or diced carrots can be a great substitute. For a vegetarian version, replace the chicken with diced firm tofu or tempeh to maintain protein content while keeping it plant-based.
Serving Suggestions
This hearty stew pairs beautifully with crusty bread or over a bed of rice for a filling meal. You can also serve it alongside a fresh green salad for a complete dinner. For a twist, try it with a side of Broccoli Casserole(A La Pat Mechun, Presbyterian Pastor) for a comforting combo.
Storage & Reheating
Store any leftover Baked Bean Stew in an airtight container in the refrigerator for up to 3 days. To reheat, warm it gently on the stovetop over low heat, stirring occasionally, until heated through. You can also microwave individual portions for about 2-3 minutes, ensuring it’s heated evenly.
Nutrition & Diet Analysis (per serving)
Each serving of Baked Bean Stew contains roughly 757 calories, with 20g protein, 74g carbohydrates, and 48g fat. It is an excellent source of iron (222% of the Daily Value), vitamin A (55% of the Daily Value), and dietary fiber (51% of the Daily Value). Note that it is relatively high in sodium, at 1257mg per serving (55% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different types of beans in this recipe?
Absolutely! You can mix and match different bean varieties based on your preference. Kidney beans, pinto beans, or even lentils can work well in this stew. Just ensure they are cooked or canned for easier preparation.
How can I make this stew spicier?
To add more heat to your Baked Bean Stew, consider incorporating diced jalapeños or a pinch of cayenne pepper during cooking. You can also serve it with a side of hot sauce for those who enjoy extra spice.
Can I make this dish in advance?
Yes, this stew can be made ahead of time! It actually tastes better after the flavors have melded together, so feel free to prepare it a day in advance. Just store it in the refrigerator and reheat before serving.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).