Hearty Lima Bean & Tomato Stew
A comforting and robust one-pot vegan stew featuring tender lima beans simmered in a rich, aromatic tomato and garlic broth, perfect for a satisfying meal.
For 4 servings
**Prepare Lima Beans**: Rinse dried lima beans thoroughly. Place them in a large bowl, cover with at least 3 inches of cold water, and soak overnight (8-12 hours). Alternatively, for a quick soak, bring beans and water to a boil, boil for 2 minutes, then remove from heat, cover, and let stand for 1 hour. Drain and rinse the soaked beans.
**Sauté Aromatics**: Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add chopped onion and cook, stirring occasionally, until softened and translucent, about 5-7 minutes. Add minced garlic, smoked paprika, and dried oregano, and cook for another 1 minute until fragrant, being careful not to burn the garlic.
**Combine Ingredients**: Stir in the drained lima beans, canned diced tomatoes (undrained), vegetable broth, and bay leaf. Bring the mixture to a boil over medium-high heat.
**Simmer**: Once boiling, reduce the heat to low, cover the pot, and simmer for 60-90 minutes, or until the lima beans are tender and creamy. Stir occasionally to prevent sticking and ensure even cooking. If the stew becomes too thick, add a little more vegetable broth or water.
**Season and Finish**: Remove the bay leaf. Season the stew with salt and freshly ground black pepper to taste. If desired, lightly mash a portion of the beans against the side of the pot with a spoon to thicken the stew further.
**Serve**: Ladle the hearty lima bean and tomato stew into bowls. Garnish with fresh chopped parsley before serving. Enjoy hot with crusty bread or a side of rice.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1**Proper Soaking**: Don't skip soaking the lima beans. It significantly reduces cooking time and helps them cook more evenly.
- 2**Flavor Depth**: For an even deeper flavor, use a good quality vegetable broth. A tablespoon of tomato paste added with the garlic can also boost umami.
- 3**Seasoning in Layers**: Taste and adjust seasoning (salt, pepper, a pinch of sugar if tomatoes are too acidic) throughout the cooking process, especially towards the end.
- 4**Texture Control**: If you prefer a thicker stew, you can mash about 1/4 to 1/2 cup of the cooked beans against the side of the pot before serving.
Adapt it for your goals.
Greens Addition
Add a handful of fresh spinach, kale, or Swiss chard during the last 10 minutes of cooking for added nutrients and color.
Spicy KickSpicy Kick
For a spicier stew, add 1/4 to 1/2 teaspoon of red pepper flakes along with the smoked paprika.
Herbaceous TwistHerbaceous Twist
Incorporate other fresh herbs like thyme or rosemary sprigs during simmering, removing them before serving, or stir in fresh basil at the very end.
Why this is on our healthy list.
High in Fiber
Lima beans are an excellent source of dietary fiber, promoting digestive health and helping to regulate blood sugar levels.
Plant-Based Protein
This stew provides a substantial amount of plant-based protein from the lima beans, making it a satisfying and muscle-supporting meal for vegans and vegetarians.
Rich in Vitamins & Minerals
Packed with vitamins like C and K from tomatoes and various minerals such as iron, magnesium, and folate from the beans, contributing to overall well-being.
Frequently asked questions
Yes, you can use two 15-ounce cans of drained and rinsed canned lima beans. Reduce the simmering time to about 20-30 minutes, just enough for the flavors to meld, as they are already cooked.
