Three Bean Stew with Vegetables Recipe

Hearty Three-Bean & Vegetable Stew Recipe for a Nutritious Meal

This comforting dish combines three nutritious beans—chickpeas, cannellini beans, and black beans—with various fresh vegetables, creating a satisfying, hearty stew. Focusing on plant-based ingredients, this recipe offers a rich source of protein, fiber, and essential nutrients, making it a wholesome meal that nourishes from within.

The stew’s base is slowly infused with a mix of herbs and spices, allowing the flavors to meld and develop over time, while tender vegetables add a burst of color and texture.

Chickpeas are used for their creamy texture, while cannellini beans bring a mild, buttery quality that complements the heartier taste of black beans. Seasonal vegetables, carefully selected for freshness, add depth and balance to the stew, making each spoonful an enjoyable experience.

This recipe provides a perfect option for those looking to enjoy a comforting and nutritious meal that’s easy to prepare and adaptable to various diets. Whether served as a main dish or as a warming side, this three-bean and vegetable stew is sure to be appreciated for its simplicity, flavor, and nourishing qualities, making it a beloved staple.

Chickpeas

Chickpeas, or garbanzo beans, are versatile legumes celebrated for their nutty flavor and firm texture. Believed to have originated in the Middle East thousands of years ago, chickpeas have become a staple in cuisines worldwide, from Indian curries to Mediterranean hummus.

Nutritionally, chickpeas are a powerhouse, boasting high levels of protein, fiber, and essential vitamins and minerals such as folate, iron, and manganese. Their low glycemic index makes them an intelligent choice for regulating blood sugar levels.

Cooking with chickpeas spans a wide range of dishes: they can be roasted for a crunchy snack, pureed into creamy dips, or added to soups, stews, and salads for substance. Their ability to absorb flavors and hold their shape during cooking makes them a favorite among vegetarians and vegans as a meat alternative. Whether roasted, mashed, or simmered, chickpeas offer culinary versatility and nutritional benefits that make them a beloved ingredient in kitchens around the globe.

Cannellini Beans

Cannellini beans, known as white kidney beans, are beloved for their creamy texture and mild, nutty flavor. Originating in Italy, these large, kidney-shaped beans are a staple in Mediterranean cuisine.

Nutritionally, cannellini beans are rich in protein, fiber, and essential nutrients like iron, magnesium, and folate. Their low glycemic index makes them beneficial for managing blood sugar levels, and their high fiber content supports digestive health.

In the kitchen, cannellini beans shine in a variety of dishes. They're perfect for hearty soups and stews, whose creamy texture adds depth and richness. They also make an excellent addition to salads, offering substance and a subtle flavor that complements other ingredients. Pureed, they transform into a velvety base for dips and spreads. Their versatility extends to being paired with herbs, garlic, and olive oil as a side dish or mashed filling for stuffed pasta like cannelloni, showcasing their ability to absorb flavors while maintaining their shape. Whether used in traditional Italian recipes or adapted into contemporary dishes, cannellini beans bring taste and nutritional benefits.

Black Beans

Black beans, a staple in Latin American and Caribbean cuisines, offer a rich, earthy flavor and a hearty texture, making them versatile in savory and sweet dishes. Originating from Central and South America, these small, shiny beans are prized for their nutritional profile and culinary adaptability.

Nutritionally, black beans contain protein, fiber, and essential minerals such as iron, magnesium, and folate. Their high fiber content supports digestive health and helps regulate blood sugar levels, making them a beneficial addition to balanced diets.

In the kitchen, black beans shine in a variety of dishes. They're crucial in classics like black bean soup, Cuban black beans and rice (Moros y Cristianos), and Brazilian feijoada. They add depth and creaminess to dips like black bean hummus or salsa. Black beans can be mashed for spreads, added to salads for texture, or used as a filling for burritos and enchiladas, showcasing their adaptability and ability to complement a wide range of flavors.

📖 Recipe

Print Recipe

Three Bean Stew with Vegetables Recipe

Prep Time20 minutes mins

Cook Time45 minutes mins

Total Time1 hour hr 5 minutes mins

Course: Main Course

Cuisine: American

Keyword: beans

Servings: 6 servings

Ingredients

• 7 sun-dried tomatoes
• 2 tablespoons vegetable oil
• 1 white onion
• 2 cloves garlic
• 2 carrots I used about 8 to 10 of those mini carrots already peeled
• 8 Brussels sprouts cut in half
• 10 ounces corn 1 package of frozen corn
• 16 ounces black beans 1 can
• 16 ounces chickpeas 1 can
• 16 ounces cannellini beans 1 can
• ¼ cup balsamic vinegar or sherry wine vinegar
• salt & pepper to taste

Instructions

• Start by reconstituting the sun-dried tomatoes. Put them into a small sauce pan, added enough water to cover them completely and bring them to a boil. As soon as the water starts to boil, take them off the heat and let them sit for 5 minutes until they are reconstituted. Drain but save a little of the liquid to add to the stew if it gets too thick or just to add some additional flavor.
• You can always opt for sun-dried tomatoes that are packed in oil as Michele's recipe suggests, but I prefer stocking dry sun-dried tomatoes. They last a long time and you don't have to store the unused jar of tomatoes in the refrigerator.
• Prep the onion and garlic by finely chopping them. When the sun-dried tomatoes are cool enough to handle, chop them up too.
• Heat up a saucepan over medium heat. Add the oil and when it gets hot, but not smoking, add the onions and garlic. Cook for a couple of minutes and add the carrots and the brussels sprouts. Let this cook for a couple more minutes.
• Add the sun-dried tomatoes, frozen corn and the three cans of beans WITH juices. Give everything a stir, cover and simmer for 20 to 45 minutes. The longer you let it simmer, the more the flavor will mellow. If the pan gets too dry, you can add a few tablespoons of water or reserved liquid from reconstituting the sun-dried tomatoes.
• Add the vinegar and simmer for an additional 5 minutes. Taste and adjust seasonings with salt and pepper. Serve over your choice of grain or pasta.