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vegetarian stew recipe with beans and rice, served on a white plate with a spoon
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5 from 4 votes

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!
Prep Time20 mins
Cook Time20 mins
Total Time40 mins
Course: Main Course
Cuisine: American, Mexican, Vegan
Servings: 4 servings
Calories: 342.5kcal
Author: Anjali Shah

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. 
Adapted from FoodNetwork

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