One-Pot Bountiful Bean Stew (Vegan or Vegetarian)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 10
Ingredients
1.5 tbsp Extra Virgin Olive Oil 1.5 cup, chopped Onions, raw 2.0 cup Bell peppers (Green, Red, Yellow, Orange) 2 serving Bush's Reduced Sodium Garbanzos (1/2 C 130g) 2 serving Bush's Best Cannellini Beans - White Kidney Beans (1/2 cup, 130g) 4 cup Giant brand Dark Red Kidney Beans 15.5 oz can 5 serving Happy Harvest Fire Roasted Diced Tomatoes (1/2 C 121g) 1 serving Savory Choice Liquid Broth Concentrate Vegetable Reduced Sodium (by VEGGIETANYA) Spices List:2 teaspoons ground cinnamon1 teaspoon garlic powder or granules1/2 teaspoon ground ginger1/4 teaspoon ground red pepper (or all spices to taste)3 cup, cubes Butternut Squash
Preparation
1. Heat oil in a large sauté pan on medium-high heat.
2. Add bell peppers, squash and onions; cook and stir 5 minutes or until vegetables are softened.
3. Mix spices and sea salt together in a small bowl and then add to the pan. Stir well to integrate with the vegetables.
4. Stir in beans, tomatoes and water.
5. Bring to boil. Reduce heat to medium-low and simmer, covered, 20 minutes or until vegetables are tender.
6. Serve with piece of whole grain baguette and a side salad, or with a grain like brown rice or quinoa, or over a bed of sautéed greens like spinach, chard, kale or dandelion greens. You can also serve it as a side dish for chicken, fish, pork or other meats, or you can add meat into the soup to make it even heartier.
Can also be finished in a cook pot!! I like the vegan version!
* This is a versatile recipe and you can swap to suit your tastes:
Serving Size: 12 one cup servings
Number of Servings: 10
Recipe submitted by SparkPeople user CGPS1795.
1. Heat oil in a large sauté pan on medium-high heat.
2. Add bell peppers, squash and onions; cook and stir 5 minutes or until vegetables are softened.
3. Mix spices and sea salt together in a small bowl and then add to the pan. Stir well to integrate with the vegetables.
4. Stir in beans, tomatoes and water.
5. Bring to boil. Reduce heat to medium-low and simmer, covered, 20 minutes or until vegetables are tender.
6. Serve with piece of whole grain baguette and a side salad, or with a grain like brown rice or quinoa, or over a bed of sautéed greens like spinach, chard, kale or dandelion greens. You can also serve it as a side dish for chicken, fish, pork or other meats, or you can add meat into the soup to make it even heartier.
Can also be finished in a cook pot!! I like the vegan version!
* This is a versatile recipe and you can swap to suit your tastes:
Serving Size: 12 one cup servings
Number of Servings: 10
Recipe submitted by SparkPeople user CGPS1795.
Nutritional Info Amount Per Serving
- Calories: 208.3
- Total Fat: 3.0 g
- Cholesterol: 0.0 mg
- Sodium: 567.8 mg
- Total Carbs: 37.3 g
- Dietary Fiber: 10.1 g
- Protein: 9.9 g