Servings: 5

Prep time: 10 mins

Total time: 25 mins

Quick bean stew

A batch cooking, one-pot-wonder stew featuring a variety of yummy flavours.

Course:

main meal

vegan, vegetarian, oil free, refined sugar free, kid friendly, gluten free, nut free, super easy, one pot, stew

5.0

Ingredients

  • 2 x 400g cans cannellini beans

  • 2 x 400g cans chopped tomatoes

  • ½ cup tomato paste

  • 2-3 tbsp tamari or soy sauce

  • 1 tbsp chilli to taste

  • 1-2 tsp tahini

  • 1 tbsp onion powder (or 1 medium fresh, diced)

  • 1 tbsp garlic powder (or 2 cloves, minced)

  • 1 tbsp smoked paprika

  • 1 tsp turmeric

  • Black pepper to taste

  • 2 handfuls spinach (or other dark leafy green)

  • 1 cup corn kernels,  fresh or thawed frozen  (optional)

  • 1 cup shelled edamame (thawed from frozen)

  • Optional: 2½ cups cooked rice or quinoa

Directions

  1. Put all the ingredients except for the spinach, corn and edamame in a large saucepan and cook over medium to high heat for 10 minutes. Don’t boil, just simmer.

  2. Turn heat to low and stir in the greens, corn and edamame. Replace the lid, leaving to wilt/soften in the hot stew for a few minutes just before serving.

  3. Serve with cooked rice or quinoa, or as is.

Variations

For meat lovers, sneak in some bite sized rough torn chunks of tempeh. When warmed these give a really satisfying “chew” to plant based dishes in the most wholesome and healthy way.

If you wish, add a small handful of walnuts and garnish with a handful of chopped parsley.

Feel free to add chia seeds at serving for more calcium or sprinkle ground flax for even more omega 3’s.

Add whatever veggies you like and each time you reheat a portion, and more fresh greens!

Chef's tips

Freeze any leftover portions for use throughout the week. Each time you reheat a portion, add more fresh greens!

Contributor

Jan Saunders

Jan Saunders

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