One-Pot Bountiful Bean Stew (Vegan or Vegetarian)

One-Pot Bountiful Bean Stew (Vegan or Vegetarian)
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Nutritional Info
  • Servings Per Recipe: 10
  • 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

View full nutritional breakdown of One-Pot Bountiful Bean Stew (Vegan or Vegetarian) calories by ingredient
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Introduction

I adapted this from the Today Show 8/25 Recipe. I adapted this from the Today Show 8/25 Recipe.
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 cinnamon
    1 teaspoon garlic powder or granules
    1/2 teaspoon ground ginger
    1/4 teaspoon ground red pepper (or all spices to taste)3 cup, cubes Butternut Squash

Tips

Can be done in a crock pot, or on the stove in a dutch oven. Can use canned beans (rinse them) or dried beans and cooked) Spices to taste!


Directions

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.

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  • Looks wonderful - 10/23/19

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