Hearty Bean Stew
Hearty Bean Stew offers a comforting blend of red kidney beans, chickpeas, and tender vegetables infused with spices and herbs. Rich in protein and flavor, this dish is perfect for cozy family dinners or meal prep, providing a satisfying vegetarian option full of wholesome goodness.
Ingredients
- 2 (15 1/2 oz.) cans red kidney beans ⓘ
- 1 (15 oz.) can garbanzo beans ⓘ
- 2 1/2 cups water ⓘ
- 2 medium potatoes, peeled and quartered ⓘ
- 1 cup thinly sliced carrots ⓘ
- 1/2 cup chopped onion ⓘ
- 1 (6 oz.) can tomato paste ⓘ
- 2 teaspoons chili powder ⓘ
- 1 teaspoon salt ⓘ
- 1/4 teaspoon garlic powder ⓘ
- 1 teaspoon dried basil, crushed ⓘ
- 1/4 teaspoon pepper ⓘ
- 8 oz. Monterey Jack cheese, cut in 1/2-inch cubes ⓘ
Instructions
- In a Dutch oven, combine undrained kidney beans, garbanzo beans, water, potatoes, carrots, onion, tomato paste, chili powder, salt, basil, garlic powder, and pepper.
- Bring to a boil.
- Reduce heat; cover and simmer for 30 minutes or until vegetables are tender.
- Top each serving with about 1/4 cup of the cheese cubes.
Tips & Substitutions
To add extra flavor, consider sautéing the onions and carrots in olive oil before adding them to the stew. For a heartier version, incorporate other beans like black beans or pinto beans. If you prefer a spicier kick, add diced jalapeños or cayenne pepper. This stew can also be made vegetarian by using vegetable broth instead of water.
Serving Suggestions
Serve this Hearty Bean Stew with crusty bread for dipping or alongside a refreshing Buttermilk Salad for a balanced meal. It also pairs well with Pecan Thins for a crunchy contrast. For a complete dinner, consider adding a side of roasted vegetables or a simple green salad.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm the stew on the stove over medium heat, stirring occasionally until heated through. You can also microwave it in a covered bowl, stirring halfway through. If the stew thickens too much, add a splash of water to reach your desired consistency.
Nutrition & Diet Analysis (per serving)
Each serving of Hearty Bean Stew contains roughly 296 calories, with 9g protein, 48g carbohydrates, and 10g fat. It is an excellent source of vitamin C (89% of the Daily Value), dietary fiber (40% of the Daily Value), and potassium (30% of the Daily Value), and a good source of protein and vitamin A. Note that it is relatively high in sodium, at 1272mg 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 dried beans instead of canned beans?
Yes, you can use dried beans. Soak about 1 1/2 cups of dried red kidney beans and 1 cup of dried garbanzo beans overnight. Drain and rinse them, then add them along with 2 1/2 cups of fresh water, and adjust the cooking time to about 1 to 1.5 hours or until tender.
Is this stew suitable for freezing?
Absolutely! This Hearty Bean Stew freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months. When ready to enjoy, thaw in the refrigerator overnight and reheat on the stove or in the microwave.
What can I add to make the stew more filling?
To make the stew heartier, consider adding cooked grains like quinoa or barley. You can also stir in some cooked sausage or diced chicken for added protein. Alternatively, throw in some leafy greens like spinach or kale during the last few minutes of cooking for extra 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).