MCLV Mange: Easy Vegan Mixed Bean Stew

If you’ve ever read any of my recipes you’ll know that I love a dish that is both easy and delicious.

This particular recipe came into being after I saw a yummy looking garbanzo bean crock pot dish on Pinterest {where else?} and I didn’t feel like going to the grocery store.

Side point – Does anyone else like to do just one grocery trip a week? I started off the year going 2+ times a week and not only was it a time suck, but all of those trips really add up!

Anyway, I didn’t feel like going out to get all the extra ingredients that I was missing so I just used what was on hand and it turned out great. What I love about this stew is that you can add whatever is in your fridge or cupboards and it’ll come out great.

That also means that if you have any allergies or sensitivities, you can just substitute what works best for your diet.

 

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Easy Vegan Mixed Bean Stew

Ingredients:

  • 2 Cans of beans {I used garbanzo & kidney beans, but you could use anything that sounds good to you!}
  • 2 Tbsp oil
  • 1 Onion or 1/2 an onion & a shallot chopped
  • 2 Cloves of garlic diced
  • Vegetables: You can use any combination you’d like. I used 1 yellow pepper, 1 zucchini, 1 super sized carrot, and a handful of cherry tomatoes. But you could also add sweet potatoes or squash for a more Winter-y dish.
  • Spices: I went the Eastern route with turmeric, cumin, smoked paprika & chili. However, if you wanted a more Italian flavoring you could go for oregano, parsley, and basil. {1 tsp each}
  • Optional: Tomato paste

Directions:

  • In a soup pot saute the onion and garlic in oil for around 5 minutes on medium heat {don’t quite brown it}
  • Add in the beans and chopped vegetables, combine thoroughly, and keep on medium heat for an additional 3 minutes
  • Next stir in your spices of choice
  • At this point you need to decide what thickness you want. If you’d like a soupy texture, add up to 2 cups of water, watching and stirring as you go. If you’d like a thicker stew, you can add a can of tomato paste and 1-2 cups of water. Just watch the texture as you’re stirring in the water and stop when you reach your desired consistency.
  • Reduce to low heat and simmer with the lid on for ~30 minutes
  • Some people like to add salt during the cooking process, but I’ve found that I end up adding much more salt when I do that, since I’ll salt the final dish anyway so I’ve gotten out of the habit. Now I add my sea salt to taste after plating.
  • This is a great dish for leftovers – Make it during Sunday food prep and you’re set for 2-3 days. You can also freeze it. I like to make soups and stews before going out-of-town with any veggies that are left in the fridge, and then pop it into the freezer so we have something fully prepared when we get home!

Stay tuned for the next MCLV Mange installment and check out the previous posts from this series here to see what you’ve missed so far.

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