Boost Energy
Hearty Vegetable and Bean Stew
Preparation Time: 15 minutes
Cooking Time: 40 minutes
Chilling Time: None
Serving Size: 6 servings
Ingredients:
- 2 tablespoons olive oil
- 1 large onion, diced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 3 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, diced
- 1 can (14.5 oz) diced tomatoes
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (15 oz) cannellini beans, drained and rinsed
- 4 cups vegetable broth
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 bay leaf
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
- Optional: 1/2 teaspoon red pepper flakes for a spicy kick
Instructions:
- Sauté the Vegetables:
- In a large pot, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Cook for 5-7 minutes until the vegetables are softened.
- Add the Garlic and Peppers:
- Stir in the minced garlic, red bell pepper, and zucchini. Cook for another 3-4 minutes until the vegetables begin to soften.
- Add the Tomatoes and Beans:
- Pour in the diced tomatoes, kidney beans, and cannellini beans. Stir to combine.
- Add the Broth and Seasoning:
- Add the vegetable broth, dried thyme, dried oregano, bay leaf, salt, and pepper. Bring the stew to a boil, then reduce the heat to low and let it simmer for 30 minutes, stirring occasionally.
- Check for Doneness:
- After 30 minutes, check the consistency of the stew. If it’s too thick, add more broth or water. If you like it thicker, let it simmer longer without a lid.
- Serve:
- Remove the bay leaf. Ladle the stew into bowls and garnish with fresh parsley. Serve hot with crusty bread.
Notes:
- This stew is even better the next day as the flavors meld together, making it a great option for meal prep.
- You can customize the stew by adding other vegetables like potatoes, spinach, or kale.
- For added protein, you can stir in cooked sausage or tofu.
This hearty vegetable and bean stew is comforting, nourishing, and perfect for a cozy meal on a cold day.
