Bean and tomato stew. An easy delicious one pot solution for a quick healthy meal. Vegan, high in dietary fibre and bursting flavour. It's sure to satisfy hungry tums!
Huge bowls of this comforting bean and tomato stew have been an absolute necessity here in Scotland as storm after storm has battered us since October last year.
For instance we are currently embracing the delights of Storm Henry.
The storms have actually become so consistent here that I've taken to wearing my full hill walking waterproof gear and boots every single day for getting to and from work.
Even when I've parked the car just 10 minutes away because I'd still end up drenched!
Ready in less than 45 minutes this bean and tomato stew really is a quick healthy meal. Yes I'm totally serious just 45 minutes!
It's low cost too being made from tinned beans.
My thanks to Cirio for providing me with free samples of their delicious cannellini beans which I used in this recipe. 🙂
You folks might think I'm going a bit mad with all this bean cooking at the moment?
I mean you've only just had the cheesy cauliflower and white bean soup, haven't you?
Well then sorry, there's more. Wait until my my Mexican bean bake arrives! Ha ha!
Why This This Bean And Tomato Stew Is Good For You
There's three kinds of beans in this bean and tomato stew each one with combined or different nutritional benefits:-
- Cannellini beans - rich in fibre, an excellent protein source, low calorie and fat free.
- Chickpeas (also known as garbanzo bean) - cholesterol reducing, low GI and again an excellent aid to weight loss.
- Kidney beans - rich in nutrients, a source of fibre rich complex carbohydrates and lean protein.
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Other Healthy Stew Recipes You Might Also Like
- Vegan ratatouille and chickpea stew recipe is a twist on the classic traditional French Provencal stewed vegetable dish, ratatouille!
- Moroccan lentil stew is a delicious heart healthy and delicately spiced vegetarian dish. This easy one pot recipe is a great quick healthy filling meal!
- Green lentil and sweet potato stew is a fantastic budget winter warmer. Comforting, filling and tasty all at the same time!
- This quick and easy chicken and chickpea stew makes for a delicious midweek family meal. It's great served with couscous or rice.
Bean and Tomato Stew Recipe
Why not try using different types of tinned beans to make this bean and tomato stew recipe your own?
I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂
Bean and Tomato Stew Recipe
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Ingredients
- 1 tablespoon olive oil
- 1 medium onion sliced
- 1 carrot peeled and diced
- 400 g can chopped tomatoes
- 150 g can cannellini beans rinsed and drained
- 400 g can chickpeas rinsed and drained
- 400 g can kidney beans rinsed and drained
- 200 ml vegetable stock
- 1 tablespoon lemon juice
- ½ teaspoon chilli powder
- 1 teaspoon Dijon mustard
- Salt and freshly ground pepper to season
- 1 tablespoon freshly chopped coriander
Instructions
- In a large saucepan / casserole pot heat the olive oil and then sauté the onion and carrot for about 5 minutes.
- Stir in the tomatoes, cannellini beans, chickpeas, kidney beans and vegetable stock. Bring to the boil.
- Turn down to a simmer and then stir in the lemon juice, chilli powder, and Dijon mustard. Season to taste and simmer for a further 5 minutes until the beans are softened.
- Serve topped with the freshly chopped coriander.
Hollie
I've found in the winter I always crave more soups and stews. That looks really good too and all of those beans are beans I really like.
neil@neilshealthymeals.com
I tend to eat soups all year round myself Hollie, but in winter, yeah I certainly see myself ramping up my stew consumption too!
I was tempted to add even more beans to this. 😆
Erin@BeetsPerMinute
YUM! You're on warm and hearty foods kick! I love the photos. Even though I grew up in a replica of Antarctica, I find something so much more beautiful and appealing about snow in Scotland. It's much more magical for some reason!
Oh, and I got your email -- will reply soon! 🙂
neil@neilshealthymeals.com
We'll need to arrange a hill walking day or a walk like this for the four of us Erin. Although as you know, the weather can't be guaranteed to behave itself, so it might not look as pretty as this. 😉
Look forward to hearing from you. Bring on the wine! 😀
rachel @ athletic avocado
This is perfect for the winter! I could totally see myself dating this with some chips and guac too!
neil@neilshealthymeals.com
Thanks Rachel, it absolutely works with chips and guacamole! A really heart warming dish for winter. 🙂
Susie @ SuzLyfe
#thatviaduct. Simply spectacular. I am a sucker for stone architecture. REAL stone architecture and engineering, mind you. None of that veneer crap that people put on their homes. I want a viaduct in my back yard so that I can stare at it every day.
neil@neilshealthymeals.com
I just knew you would love that viaduct!! 🙂
I am so going to make sure that if I see such structures and stone architecture in future I'll take a picture with you in mind.
But, a viaduct in your back yard so you can stare at it every day? Is Alex going to build that for you then? 😉
Emily
Wow, that old railway line looks AMAZING. I think that old transportation is really cool. And that stew looks so hearty and satisfying.
neil@neilshealthymeals.com
It's a beautiful walk Emily, you would love it. It's great being close to nature and with your own thoughts.
And then back home for a huge bowl of this hearty bean and tomato stew. 🙂
Shashi at RunninSrilankan
Neil, I've always been that weird person that looks at pictures of snow and cringes a little - usually, I cannot stand the stuff - but your photos are downright gorgeous - especially that one with the snow covered roadway under the bridge - though I couldn't imagine walking a mile in that let alone 8 miles?!?!?! GAH!!!!
I love your travel/hike posts - even though I have been so behind with them recently. I had a bunch of site woes - but am hoping to play catch up - wish I had a bowl of this soup to enjoy while I did so - it looks delicious!
neil@neilshealthymeals.com
Thanks Shashi. It was just so peaceful doing that walk last Saturday.
Because of the weather, no one else was out on the route, it was just Mike and I, the occasional blizzard, and the soft crunch of freshly fallen snow under our feet. I think you would love it!
I'm so sorry to hear about your site woes. I feel your pain because I recently was pulling my hair out receiving an hourly notification of my site being down. I was furious and couldn't get through to my host provider via telephone or on their online help facility. I eventually had to take to twitter to vent. And only then did they fix it!!
Rebecca @ Strength and Sunshine
Bad weather and comforting soup go hand in hand 😉
Those photos are lovely though! A fresh snow fall , ah, swoon!
neil@neilshealthymeals.com
The bad weather gives me plenty of excuses to be constantly dreaming up and creating new soup and stew recipes, and sometimes we get amazing days of amazing scenery like this. So I suppose it's not always so bad? 🙂
Dannii @ Hungry Healthy Happy
I almost feel that since we started naming the storms, we have been getting more of them. Or at least the media seem to be making a bigger deal of them.
We have been eating lots of healthy comfort food like this though to deal with the cold. You can't go wrong with a good bean stew.
neil@neilshealthymeals.com
I absolutely agree 100% with you there Dannii!
As they've started naming the storms, we've started counting them in our heads instead of just thinking oh, it's cold and wet and nasty, it's just winter! Previously all the storms would have rolled into one storm, just simply called, winter!
But, for as long as it's cold and wet and nasty there will be bean stews eh? 😉
Melanie @ Melanie Cooks
I'm not a vegetarian, but I love a good bean stew! This looks so yummy and comforting - perfect to eat when there is all this snow outside! Pinned!
neil@neilshealthymeals.com
Absolutely. There's just something delicious and right about a tomato and bean combo isn't there?
Hope your snows' not too bad over there Melanie. We're all about the rain here in Scotland now.