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One-Pot Bountiful Bean Stew

COOK TIME
25 mins
PREP TIME
15 mins
SERVINGS
6
RATE THIS RECIPE
(235)
Wendy Bazilian
COOK TIME
25 mins
PREP TIME
15 mins
SERVINGS
6
RATE THIS RECIPE
(235)

Ingredients

  • tablespoons olive oil
  • cups chopped onion
  • 2 cups cubed peeled butternut squash*
  • 2 cups chopped red or yellow or orange bell peppers (or mixture), about 2 large bell peppers
  • 1 cup cooked garbanzo beans or about 1/2 can, drained and rinsed*
  • 1 cup cooked white beans (Great Northern, Navy or cannellini), or about 1/2 can, drained and rinsed*
  • 2 cups cooked red kidney beans, or 1 can red kidney beans, drained and rinsed*
  • 1 can (15 ounces) diced tomatoes, undrained (2 cups fresh, in season)
  • 1/4 teaspoon sea salt
  • 1 cup water
  • Spices
  • 2 teaspoons ground cinnamon
  • 1 teaspoon garlic powder
  • 3/4 teaspoon ground cumin
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground red pepper (or more or less to taste)
  • Chef notes

    This recipe is a favorite of mine. It features red kidney beans, white beans and garbanzo beans but you can mix it up with whatever beans you like. You can make it ahead for another day, or you can prep the ingredients in the morning and just finish the recipe right in time for dinner. It’s great (and quick!) to make on the stovetop, but you can also use your slow cooker ... just set it and forget it.

    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.

    *  This is a versatile recipe and you can swap to suit your tastes:

    • This recipe features red kidney beans, white beans and garbanzo beans, but you can mix it up with whatever beans you wish.
    • If you don’t like bell peppers, try another vegetable.  During tomato season, use fresh diced tomatoes; otherwise, use a low sodium canned or jarred variety. Butternut squash can be swapped for sweet potatoes, fresh cooked pumpkin or other squash varieties. And you can dial up the heat with more cayenne or dial it down by leaving it out.