Hearty Vegetarian Bean Stew

1

Meal Items

cooking spray

1 spray(s)

0

uncooked shallot(s)

1 medium, minced

0

garlic clove(s)

1 small clove(s), minced (optional)

0

uncooked carrot(s)

1 small, sliced 1/2-inch thick

0

uncooked celery

1 rib(s), chopped

0

uncooked bell pepper(s)

1 item(s), small, chopped

0

canned pinto beans

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

0

fresh spinach

1 cup(s), coarsely chopped

0

dried thyme

¼ tsp, crushed

0

table salt

¼ tsp

0

black pepper

¼ tsp

0

red pepper flakes

tsp, crushed

0

fat free vegetable broth

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.

A happier, healthier you starts here