This bean and veggie stew is perfect for a chilly fall or winter day. You can replace any of the vegetables that you don’t like with the ones that you prefer. I made this with produce that can pretty much be found all year round: carrots, potatoes, fennel, and garlic; the rest of the ingredients are canned so you shouldn’t have trouble finding all of the ingredients. There isn’t too much seasoning added: just salt, pepper, and fresh thyme (you can do it without the thyme); you can totally add in whatever herbs or spices you have, any green herb goes great with this soup. This recipe is vegan, but if you want to add chicken you can add some cooked shredded chicken towards the last 10 minutes of cooking, just to warm it through.
This is a really big recipe, I like to make enough to have during the week; If you want you can cut the ingredients in half to make a smaller batch.
Bean & Veggie Stew
Yield 16 servings
- 1/4 cup Olive Oil
- 2 1/2 cups Carrots (325g), medium diced (about 3 medium carrots)
- 2 cups Yellow Onions (230g), medium diced (about 2 medium onions)
- 4 cups Fennel (355g), medium diced (about 1 whole fennel, including the stems)
- 6 large cloves of Garlic, squeezed
- 1 2/3 cups (375g) Potatoes, small cubes (about 2 medium potatoes)
- 3 Bay Leaves*
- 1 can (28oz/800g) Cubed Tomatoes
- 1 1/2 tbsp Coarse Salt (1 tbsp fine salt)
- 1/2 tsp ground Black Pepper
- 13 cups (about 3.2 liters) Boiling Water
- 2 small cans of Kidney Beans, strained and rinsed
- 1 small can of Sweet Corn
*Instead of bay leaves you can use fresh herbs like thyme, oregano, rosemary, etc. You can also add dried herbs as well.
Tools: large soup pot, wooden mixing spoon, ladle, cutting board, sharp knife
- Get a kettle of water boiling. Place a large soup pot over medium high heat for about 4-5 minutes, add the olive oil, let it heat up for about 30 seconds. Add in your carrots, onions and fennel. Cook, stirring occasionally for 6-8 minutes or until the soften a bit and the onions get a bit translucent.
- Add in the garlic and potatoes, cook for another 5 minutes, stirring regularly.
- Add in your canned tomatoes, bay leaves, black pepper, and salt. Mix that for a minute, then add in your boiling water. Let that gently boil for about 20 minutes.
- Add in your strained beans and corn, let that gently boil for another 10-15 minutes.
- Once your potatoes are tender (break up easily with a fork), your stew is ready.
- Enjoy your stew with some freshly chopped parsley, a squeeze of lemon if you like and some crusty bread. Store the stew for up to 4 days in the fridge or you freeze it for up to 2 months (see the notes for instructions).
- To freeze stew, divide desired portions into plastic containers. Don’t fill them up all the way, leave about an inch at the top (the soup expands as it freezes). Cover with lid and place in the freezer. To defrost, place the container in the fridge the night before to defrost, reheat in microwave or on stovetop.
- I usually scrub my potatoes and carrots really well, so I don’t peel them; there are a lot of nutrients in the skins.
Courses Lunch & Dinner
Serving Size 1 serving (about 2 cups)
Amount Per Serving
% Daily Value
Total Fat 3.8 g
Saturated Fat 0.6 g
Sodium 882 mg
Total Carbohydrates 20.6 g
Dietary Fiber 5 g
Sugars 4.2 g
Protein 4.4 g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.