Are you looking for delicious and easy vegan recipes that are also good for you? Look no further! This creamy vegan butter bean stew is a perfect example of a healthy, flavorful, and satisfying meal that comes together in under 30 minutes. Packed with protein and fiber, this recipe is a fantastic addition to your weekly meal plan, perfect for a quick weeknight dinner or a comforting weekend lunch. It's one of those best recipes that's surprisingly simple to make, yet delivers big on taste.
Ingredients:
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1/4 teaspoon red pepper flakes (optional)
- 1 (15-ounce) can diced tomatoes, undrained
- 2 (15-ounce) cans butter beans, rinsed and drained
- 4 cups vegetable broth
- 1 cup chopped spinach
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Instructions:
- Sauté the vegetables: Heat the olive oil in a large pot or Dutch oven over medium heat. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes. Stir occasionally to prevent burning.
- Add aromatics: Stir in the garlic, oregano, thyme, and red pepper flakes (if using) and cook for another minute until fragrant.
- Combine ingredients: Add the diced tomatoes, butter beans, and vegetable broth to the pot. Bring the mixture to a simmer, then reduce heat and cook for 15 minutes, allowing the flavors to meld.
- Stir in spinach: Add the spinach to the stew and cook until wilted, about 2-3 minutes.
- Season and serve: Season the stew with salt and pepper to taste. Garnish with fresh parsley before serving.
Cooking Tips for the Best Results:
- For a smoother stew, you can use an immersion blender to partially blend the stew before adding the spinach. This will create a creamier texture without affecting the chunks of vegetables and beans.
- Feel free to add other vegetables to this stew, such as zucchini, bell peppers, or mushrooms.
- If you prefer a thicker stew, you can simmer it uncovered for a longer period to reduce the liquid.
- For a richer flavor, try adding a bay leaf during the simmering process and removing it before serving.
Variations:
- Spicy Stew: Increase the amount of red pepper flakes or add a pinch of cayenne pepper for a spicier kick.
- Lemon Herb Stew: Add the zest and juice of half a lemon during the last few minutes of cooking for a bright and zesty flavor. Fresh rosemary or basil also pairs well.
- Coconut Milk Stew: For a richer, creamier stew, stir in 1/2 cup of full-fat coconut milk during the last 5 minutes of cooking.
Nutritional Information (per serving, approximate):
Calories: Around 250 Protein: Around 15g Fiber: Around 10g
This delicious and healthy vegan butter bean stew is a fantastic example of quick dinner ideas and homemade cooking at its finest. It’s a hearty, flavorful, and satisfying meal that's perfect for any occasion. Enjoy! This easy recipe is sure to become a staple in your collection of best recipes. This is also one of those healthy meals that tastes so good, you won't believe it's good for you!