This 20-Minute Bean Stew Tastes Like a Hug — And It’s 100% Plant-Based! 🤗
Автор: Everyday Healthy Eats
Загружено: 2026-01-16
Просмотров: 187
A thick, hearty, and deeply satisfying stew that’s ready in under 30 minutes! Tender potatoes, zucchini, broccoli, and beans simmer in a rich tomato sauce spiced with garlic, paprika, and thyme. It’s 100% plant-based, naturally gluten-free, and tastes even better the next day.
Ingredients (3–4 servings):
• 1 cup (200g) cooked beans (canned or home-cooked, drained)
• 1 medium zucchini, sliced (~200g / ~1½ cups)
• 1½ cups (150g) broccoli florets
• 4–5 small young potatoes (~500g / ~1 lb), sliced
• 3–4 medium tomatoes or 1½ cups (360g) canned crushed tomatoes
• 1 medium onion, diced (~1 cup)
• 2 garlic cloves, minced
• 2 tbsp (30ml) olive oil
• 1 tsp paprika, ½ tsp dried thyme, salt & pepper to taste
• ½ cup (120ml) water or vegetable broth
Method:
Parboil potato slices 7–8 min → drain.
Sauté onion + garlic in oil → add zucchini → cook 5 min.
Stir in tomatoes + spices → simmer 3 min.
Add broccoli, potatoes, beans + broth → cover → simmer 10–15 min until tender.
Serve with fresh herbs, pumpkin seeds, or a dollop of yogurt (optional).
✅ High in fiber + plant protein
✅ Vegan & gluten-free
✅ $0.80/serving
✅ Freezer-friendly (stores 3 months!)
✅ One pot, minimal cleanup
📌 Pro tip: Add a splash of balsamic vinegar at the end for extra depth!
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💬 Comment: Bread on the side — or eat it solo?
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