1

Hearty Vegetarian Bean Stew

Meal Items

Cooking spray

1 spray(s)

0

Shallots, raw

1 medium, minced

0

Garlic, fresh

1 small clove(s), minced (optional)

0

Carrots, uncooked

1 small, sliced 1/2-inch thick

0

Celery, raw

1 rib(s), chopped

0

Peppers, bell

1 item(s), small, chopped

0

Beans, pinto, canned

1 cup(s), or garbanzo beans, drained and rinsed

0

Spinach, uncooked

1 cup(s), coarsely chopped

0

Dried thyme

¼ tsp, crushed

0

Salt

¼ tsp

0

Pepper, black

¼ tsp

0

Pepper, red or cayenne

tsp, crushed

0

Broth, vegetable, fat free

1 cup(s), or more if necessary

1
Notes
Coat a medium nonstick pot with nonstick cooking spray. Add shallot, garlic, carrots, celery and red pepper. Sauté over medium-high heat for 3 to 5 minutes, stirring constantly. Stir in beans, spinach, thyme, salt, pepper and red pepper flakes. Add 1 cup vegetable broth. Cover pot and simmer until carrots are tender, about 20 minutes. Check occasionally and add up to 1/2 cup more broth if mixture seems dry.

Shopping tip: Baby bell peppers are the size of a lime. They’re excellent to use when you want a small amount of the vegetable. Can’t find any? Cut any extra pepper into strips and enjoy as a snack.

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