Vegetable and Bean Stew
A comforting, hearty one-pot stew packed with tender vegetables and creamy cannellini beans. Simmered in a savory, herb-infused broth, this salt-free recipe is full of flavor and perfect for a wholesome, nourishing meal.
For 4 servings
4 steps. 35 minutes total.
- 1
Step 1
- a.Build the aromatic base
- b.Heat olive oil in a large pot or Dutch oven over medium heat.
- c.Add the chopped onion, carrots, and celery. Sauté for 5-7 minutes, until the onion is soft and translucent.
- d.Add the minced garlic and cook for another minute until fragrant.
- 2
Step 2
- a.Simmer the stew
- b.Stir in the red bell pepper and cauliflower florets.
- c.Pour in the low-sodium vegetable broth. Add the dried thyme, oregano, salt-free seasoning blend, black pepper, and the bay leaf.
- d.Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20 minutes, or until the vegetables are tender.
- 3
Step 3
- a.Add the beans and finish
- b.Stir in the rinsed and drained cannellini beans.
- c.Let the stew simmer for another 5 minutes to allow the beans to heat through.
- d.Remove the pot from the heat and discard the bay leaf. Stir in the apple cider vinegar.
- 4
Step 4
- a.Garnish and serve
- b.Ladle the stew into bowls.
- c.Garnish with fresh chopped parsley before serving.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Rinsing the canned beans under cold water is crucial to remove up to 40% of the sodium.
- 2For a thicker stew, you can mash about half a cup of the beans before adding them back to the pot.
- 3Don't skip the apple cider vinegar at the end; it brightens all the flavors and mimics the effect of salt.
- 4Feel free to use other low-potassium vegetables like cabbage, green beans, or zucchini.
- 5This stew stores well in the refrigerator for up to 4 days and the flavors will meld and deepen overnight.
- 6For a touch of smokiness, add a pinch of smoked paprika along with the other dried herbs.
Adapt it for your goals.
High protein
Add 1/2 cup of cooked quinoa or 200g of cubed firm tofu along with the beans for a protein boost.
quickQuick
Use a bag of frozen mixed vegetables (carrots, peas, corn, green beans) instead of fresh to cut down on prep time.
budget friendlyBudget friendly
Use dried beans instead of canned. Soak them overnight and cook them separately before adding them to the stew.
Why this is on our healthy list.
Heart Healthy
This stew is very low in sodium and saturated fat, which supports healthy blood pressure and overall cardiovascular health.
Rich in Fiber
The combination of beans and various vegetables provides a high amount of dietary fiber, which aids digestion and promotes a feeling of fullness.
Packed with Vitamins
Carrots, bell peppers, and cauliflower offer a wealth of vitamins, including Vitamin A and Vitamin C, which are essential for immune function and skin health.
Kidney-Friendly
Specifically designed with low-sodium, low-potassium, and low-phosphorus ingredients, this stew is suitable for certain stages of a renal diet.
Frequently asked questions
Yes, this version is exceptionally healthy. It's low in sodium, fat, and calories, while being high in fiber, vitamins, and minerals from the vegetables and beans. It's excellent for heart health and digestive health.