I love stew.
It's perfect for winter because it's warm and because many stews can be made using pantry and freezer staples.
This is important because the minute it gets cold outside I want to hibernate inside my warm home until spring blooms.
I find this bean stew recipe absolutely perfect for February in Kentucky. It is literally as easy as opening some cans and adding them to a Dutch oven and waiting.
And you don't even have to wait that long because all of the ingredients are precooked. And all of them add savory elements that deepen the overall flavors and make the stew taste like it's been simmering all day.
My secret weapon when making a quick stew is this roasted mirepoix concentrate.
I keep it in the freezer and scoop out a couple of tablespoons right from the container. No need to thaw—an ice cream scoop does the job.
The mirepoix literally adds hours of flavor to the stew.
After 20 minutes you have a hearty and satisfying dinner that is not only delicious, it's also protein-packed, gluten-free, vegan, and under 500 calories per serving!
One thing I would like to mention though—in the spirit of total transparency—it is true that the recipe can be made in 20 minutes...
However, if you're anything like me, it will look like a tornado blew through your kitchen when you are done!
servings: 6; makes 10 cups
- 3 tablespoons vegetable oil
- 4 tablespoons cornmeal
- One 14-ounce can black beans, strained
- One 14-ounce can navy beans, strained
- One 14-ounce can kidney beans, strained
- One 14-ounce can garbanzo beans, strained
- 1½ tablespoons garlic powder
- 1 tablespoon dried Italian seasoning
- 1 teaspoon ground sage
- Two 14-ounce cans fire roasted tomatoes
- 4 cups mushroom broth
- 2 cups frozen fire-roasted corn
- 3 tablespoons roasted mirepoix concentrate or 3 cubes vegetable boullion
- Add the vegetable oil to a 5-quart dutch oven and heat over medium-high heat. Then add the cornmeal and cook to remove the raw taste—1 to 2 minutes. Add the black beans, navy beans, kidney beans, and garbanzo beans, stirring gently to coat them with the oil.
- Next, stir in the garlic powder, Italian seasoning, and sage, allowing the seasoning to brown for 1 to 2 minutes.
- Add the tomatoes, broth, 2 cups of water, the corn, and the mirepoix concentrate or bouillion cubes. Stir to dissolve the concentrate (or bouillon) and to deglaze the bottom of the pan. Then bring the mixture to a simmer and continue to cook until the stew thickens slightly—15 minutes. Taste and season with salt and pepper, if needed. Serve immediately.
- Vegan, gluten-free, 3 points per serving on the Weight Watchers point system, and 450 calories per serving!