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completed vegetable stew in a white bowl against a white surface
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4.98 from 84 votes

Mixed Bean and Vegetable Stew

This hearty mixed bean and vegetable stew is packed with plant-based protein, fiber, and nutrients- A frugal pantry-friendly vegan stew ready in under 40 minutes (crock pot and Instant Pot methods included!). Gluten-free, dairy-free, meat-free, grain-free!
Prep Time20 minutes
Cook Time25 minutes
Total Time44 minutes
Course: Main Course
Cuisine: American
Servings: 6 to 8
Calories: 592kcal
Author: Toni

Equipment

Ingredients

  • 2 tablespoons of vegetable oil
  • 1 small yellow onion diced
  • 1 red or green bell pepper diced
  • 3 ribs of celery sliced
  • 2 carrots sliced
  • 2 small zucchinis sliced
  • 4 garlic cloves minced
  • ½ tablespoon chili powder
  • ½ tablespoon cumin
  • 1 teaspoon oregano optional
  • ¼ teaspoon cayenne pepper optional
  • 1 bay leaf optional
  • 1 medium head of broccoli cut into florets
  • 1 (14.5-ounce) can of diced tomatoes, in their juices
  • 1 (15oz) can of white beans
  • 1 (15oz) can of red kidney beans
  • 1 (15oz) can of black beans
  • 1 (15oz) can of garbanzo beans
  • 1 (15.25-ounce) can of corn kernels, drained optional
  • 1 (6-ounce) can of tomato paste
  • 3 cups of vegetable or no-chicken broth
  • Salt and pepper, to taste

Instructions

  • In a large pot over medium-high heat, heat the oil. Add onion, bell pepper, celery, carrots, and zucchini, and saute for 3 to 4 minutes or until vegetables are tender.
  • Add garlic, chili powder, cumin, oregano (if using), cayenne pepper (if using), and bay leaf (if using), and saute for another minute.
  • Add broccoli, a can of tomatoes, all the beans, corn (if using), tomato paste, vegetable broth, and salt and pepper. Bring to a boil, cover, reduce heat to low, and cook 25 mins.

Notes

  • Don't skip the simmer stage: Like most stews, this bean and veggie stew requires a low and slow simmer to properly meld and develop the flavors. If you try to rush the process, it won't taste 'right,' and certain flavors can seem overwhelming (usually the tomatoes). So don't speed up this process!
  • For a thicker/thinner stew: Adjust the amount of broth you add to the dish. Alternatively, you could add a small amount of cornstarch (in a slurry) to the vegetable stew to thicken it.

Nutrition

Calories: 592kcal | Carbohydrates: 103g | Protein: 33g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 2g | Trans Fat: 1g | Sodium: 925mg | Potassium: 2220mg | Fiber: 29g | Sugar: 18g | Vitamin A: 5226IU | Vitamin C: 126mg | Calcium: 253mg | Iron: 12mg