Fat-Free Bean Pole Stew
A hearty, flavorful bean stew with tomatoes, vegetables, and herbs, perfect for a comforting, fat-free meal suitable for vegetarians and health-conscious eaters.
Ingredients
- 2 (1 lb.) cans tomatoes ⓘ
- 1 (1 lb.) can kidney beans ⓘ
- 1 (1 lb.) can Northern beans ⓘ
- 1 (1 lb.) can garbanzo beans
- 3 medium onions, chopped ⓘ
- 2 to 3 cloves garlic, minced ⓘ
- 2 bell peppers, chopped ⓘ
- 2 celery stalks, sliced ⓘ
- 1 zucchini, chopped ⓘ
- 1/2 cup water ⓘ
- 1 to 2 teaspoons chili powder ⓘ
- 2 tablespoons basil ⓘ
- 1/4 teaspoon pepper ⓘ
- 1 bay leaf
Instructions
- Place the tomatoes with their juice in a large soup kettle.
- Add undrained beans and all other ingredients.
- Bring to a boil.
- Reduce heat, cover, and simmer for 2 hours.
Tips & Substitutions
For added depth, sauté the onions and garlic in a little vegetable broth before adding them to the kettle. You can substitute any beans you have on hand, such as black beans or pinto beans, to customize this stew. Adjust the chili powder to your spice preference for a kick or use smoked paprika for a different flavor profile.
Serving Suggestions
Serve this hearty stew with a side of crusty bread or a light salad, such as Corny Coleslaw, for a refreshing contrast. It’s also delicious over a bed of rice or quinoa, adding more texture and nutrition. For a complete meal, pair it with a glass of Miss Piggy'S Precious Pink Punch.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm in a pot over medium heat, stirring occasionally, or microwave in a covered bowl for 2-3 minutes until heated through. You can also freeze the stew for up to 3 months.
Nutrition & Diet Analysis (per serving)
Each serving of Fat-Free Bean Pole Stew contains roughly 865 calories, with 52g protein, 150g carbohydrates, and 11g fat. It is an excellent source of dietary fiber (200% of the Daily Value), iron (116% of the Daily Value), and vitamin C (112% of the Daily Value). Note that it is relatively high in sodium, at 631mg per serving (27% 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 make this stew in a slow cooker?
Yes, you can easily adapt this recipe for a slow cooker. Combine all the ingredients in the slow cooker and cook on low for 6-8 hours or high for 3-4 hours. This method allows the flavors to meld beautifully.
Is this stew suitable for meal prep?
Absolutely! This stew is perfect for meal prep as it stores well and flavors improve over time. Divide it into single-serving containers for quick lunches or dinners throughout the week.
What can I add to make it heartier?
To make the stew heartier, consider adding diced potatoes, carrots, or corn. You can also include cooked grains such as barley or farro for extra substance and nutrition.
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).