Looking for a delicious and nutritious meal that’s both satisfying and easy to make? Dive into the world of plant-based goodness with our Healthy Vegan Spinach Herb and Red Kidney Bean Stew! Packed with vibrant flavors and wholesome ingredients, this stew is not only a feast for the senses but also a powerhouse of nutrients. Whether you’re a seasoned vegan or just exploring healthier options, this recipe will have you coming back for seconds. Get ready to warm your soul and impress your taste buds with this delightful dish!
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Cuisine: Global
Serves: 4 servings
Ingredients
- 1 can (400g) red kidney beans, drained
- 4 cups fresh spinach, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- Salt and pepper to taste
- 2 tablespoons olive oil
- 4 cups vegetable broth
Instructions
- Begin by gathering all your ingredients: 1 can of red kidney beans, 4 cups of fresh spinach, 1 chopped onion, 2 minced garlic cloves, 1 teaspoon of dried thyme, 1 teaspoon of paprika, salt and pepper to taste, 2 tablespoons of olive oil, and 4 cups of vegetable broth.
- In a large pot, heat 2 tablespoons of olive oil over medium heat. Allow the oil to warm for about 1 minute, ensuring it is hot but not smoking.
- Add the chopped onion to the pot and sauté for about 5 minutes, or until the onion becomes translucent and fragrant. Stir occasionally to prevent sticking.
- Next, add the minced garlic to the pot and sauté for an additional 1-2 minutes until the garlic is fragrant, being careful not to let it burn.
- Once the onions and garlic are cooked, add the drained red kidney beans to the pot. Stir well to combine the beans with the onion and garlic mixture.
- Sprinkle in 1 teaspoon of dried thyme and 1 teaspoon of paprika. Stir the mixture thoroughly to evenly distribute the spices.
- Pour in the 4 cups of vegetable broth, stirring to combine all the ingredients. Increase the heat to bring the mixture to a gentle boil.
- Once boiling, reduce the heat to low and let the stew simmer for about 15 minutes. This will allow the flavors to meld together.
- After 15 minutes, add the 4 cups of chopped fresh spinach to the pot. Stir gently to incorporate the spinach into the stew.
- Season the stew with salt and pepper to taste. Allow it to simmer for an additional 5 minutes, or until the spinach is wilted and tender.
- Once the stew is ready, remove it from the heat and let it sit for a few minutes. This will help the flavors to settle.
- Serve the Healthy Vegan Spinach Herb and Red Kidney Bean Stew hot, garnished with fresh herbs if desired. Enjoy your nutritious and hearty meal!
Tips
- Prep Ahead: To save time, chop your onions and garlic in advance, or even prepare the entire base of the stew a day ahead. This will make your cooking process quicker and more enjoyable.
- Experiment with Spices: Feel free to add your favorite spices or herbs to the stew! A pinch of cumin or a dash of cayenne pepper can elevate the flavor profile even further.
- Adjust Consistency: If you prefer a thicker stew, let it simmer uncovered for a few extra minutes to reduce the liquid. For a thinner consistency, simply add more vegetable broth.
- Add More Veggies: Incorporate other vegetables like carrots, bell peppers, or zucchini for added nutrition and texture. Just make sure to adjust the cooking time accordingly.
- Serving Suggestions: Serve your stew with a side of crusty whole-grain bread or over a bed of quinoa for a complete meal. Garnishing with fresh herbs like parsley or cilantro can add a refreshing touch.
- Storage: This stew stores well in the fridge for up to 4 days, making it perfect for meal prep. You can also freeze leftovers for a quick meal later on!
Nutrition Facts
Calories: 250kcal
Carbohydrates: 40g
Protein: 15g
Fat: 6g
Saturated Fat: 1g
Cholesterol: 0mg
