Vegetarian Stew Recipe with Beans and Rice
This Vegetarian Stew recipe with beans and rice is healthy and hearty. It's a budget-friendly, family-friendly, plant-based meal that the whole family will enjoy!
Servings: 4 servings
Calories: 342.5kcal
Ingredients
- 1 cup cooked brown rice (or any whole grain like quinoa, millet, etc.)
- 1 tsp extra virgin olive oil
- 1 yellow, red, or orange bell pepper diced
- 1 cup red onion diced
- 2 roma tomatoes diced
- 15 oz black beans, rinsed and drained 1 can
- 15 oz red kidney beans, rinsed and drained 1 can
- 1 cup frozen corn
- 8 oz tomato sauce 1 can
- 1 cup prepared salsa
- 1.5 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon garlic powder
- 1/8 teaspoon cayenne pepper more or less to taste
- 1/2 teaspoon salt more to taste
- 1/2 teaspoon taco seasoning more to taste
- 6 oz baby spinach (optional)
Instructions
- Cook rice according to package directions, keep warm, set aside
- Heat a large saucepan over medium heat. Saute the bell pepper and red onion in the olive oil, until the onion is cooked (about 5 min); add tomatoes at the end and cook for 1 min.
- Add black beans, red kidney beans, tomato sauce, salsa, corn; stir to combine thoroughly. (If using baby spinach, add it here). Add remaining ingredients (all spices); stir to combine; simmer for 10 minutes (or as long as you like - the longer it simmers, the longer the flavors have to blend together).
- Serve with brown rice and maybe some chips on the side.
Notes
Top Tips For Making this Vegetarian Stew Recipe
- Use prepared salsa.
- The longer you simmer the stew, the more flavorful it becomes.
- Use prepared brown rice to save time.
- If you don't have brown rice, you can use any whole grain like: quinoa, millet, farro, barley, or wild rice
- For some additional fiber, antioxidants and veggies, add 6oz chopped baby spinach to this dish (you can add it at the same step you add the beans.
- If you're making this for kids, reduce or omit the cayenne and choose a mild salsa.
- Feel free to add toppings like: diced avocado or guacamole, Mexican shredded cheese, diced cilantro, crushed tortilla chips, diced tomatoes.
Nutrition
Calories: 342.5kcal | Carbohydrates: 65.4g | Protein: 17.2g | Fat: 3.4g | Saturated Fat: 0.6g | Sodium: 1285mg | Potassium: 1194mg | Fiber: 18.2g | Sugar: 9.9g