Flavorful Canned Bean Stew
Ingredients:
- 2 cans (15 oz each) beans (black beans, pinto, kidney, or white beans)
- 1 tablespoon olive oil (or another cooking oil)
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 bell pepper, diced (red, green, or yellow)
- 1 large carrot, diced
- 1 zucchini, diced (optional)
- 1 can (14.5 oz) diced tomatoes (fire-roasted for extra flavor if available)
- 1 cup vegetable or chicken broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon chili powder (optional for heat)
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish
Optional Add-Ins:
- Cooked sausage slices, shredded chicken, or cubed tofu
- ½ cup corn kernels (frozen or canned)
- ½ teaspoon dried oregano
- Hot sauce or fresh chili slices (for spice lovers)
- 1-2 cups leafy greens (spinach or kale) for extra nutrients
Instructions:
Step 1: Prep and Sauté Vegetables
- Start by heating the olive oil in a large pot over medium heat.
- Once the oil is hot, add the diced onion. Sauté for about 3-4 minutes, or until it begins to soften and turn translucent.
- Add the minced garlic and sauté for another 30 seconds, stirring constantly to avoid burning.
- Next, add the diced bell pepper, carrot, and zucchini (if using). Stir to combine and cook for another 5 minutes until the veggies start to soften.
Step 2: Add Spices and Canned Beans
- Sprinkle in the ground cumin, smoked paprika, and chili powder if you like a bit of heat. Stir to coat the vegetables in the spices, cooking for another minute to allow the spices to become fragrant.
- Now, drain and rinse the canned beans. Add them to the pot, stirring well to mix with the vegetables and spices.
Step 3: Simmer with Broth and Tomatoes
- Pour in the can of diced tomatoes with their juices and the vegetable or chicken broth.
- Stir everything together, ensuring that all ingredients are well combined. Let the stew come to a gentle boil, then reduce the heat to low and let it simmer for 15-20 minutes. This will allow the flavors to meld together beautifully.
- If you’re adding protein like cooked sausage, shredded chicken, or cubed tofu, this is the time to stir them in. Likewise, add corn kernels or greens (spinach or kale) if desired.
Step 4: Taste and Adjust Seasoning
- After simmering, taste the stew and add salt and pepper as needed. You might also want a bit more chili powder or smoked paprika for extra depth.
- If you enjoy spicy food, add a few dashes of hot sauce or fresh chili slices for a kick.
Step 5: Garnish and Serve
- Ladle the hot stew into bowls and garnish with fresh cilantro or parsley for a burst of color and freshness.
- Serve with warm crusty bread, a side of rice, or even over a baked potato for a comforting, filling meal.
Tips and Variations
1. Beans and Seasoning Combos:
- Black Beans: Pair well with cumin, smoked paprika, and a squeeze of lime for a Mexican-inspired flavor.
- White Beans: Add rosemary, thyme, and a splash of lemon for an Italian twist.
- Kidney or Pinto Beans: Excellent with chili powder, oregano, and a few extra veggies like corn and jalapeños for a Tex-Mex touch.
2. Broth and Liquid Options:
- If you like a thicker stew, reduce the broth by half or allow the stew to cook down further.
- For a creamier stew, add a splash of coconut milk, especially if you’re using black beans and going for a Caribbean-style flavor.
3. Additional Protein Options:
- Chicken or Sausage: Adds a savory heartiness that pairs well with the beans and veggies.
- Tofu or Tempeh: Perfect for a vegetarian or vegan meal. Pan-fry cubed tofu beforehand to enhance its texture.
4. Serving Suggestions:
- This bean stew pairs beautifully with a scoop of cooked grains like rice, quinoa, or farro. For a low-carb option, try serving it with cauliflower rice.
- Top with avocado slices or a dollop of Greek yogurt for added creaminess.
Health Benefits of Canned Beans
Canned beans are a powerhouse of nutrition! They’re rich in protein, fiber, iron, and folate, making them excellent for heart health, digestion, and blood sugar control. Plus, canned beans are a budget-friendly staple with a long shelf life, ideal for creating quick, nourishing meals.
Using canned beans saves time without sacrificing nutrition or flavor. Rinsing canned beans before use can also reduce sodium content by up to 40%. The variety of beans available allows for endless variations, so you can customize this recipe with your favorite flavors and ingredients.
Enjoy your canned bean stew as a cozy meal on its own, or pair it with sides to make it more filling. The flexibility of this recipe makes it perfect for adapting based on what you have in your pantry, ensuring you always have a go-to, wholesome dish at your fingertips.
