One-Pot Herby Bean and Potato Stew

This one-pot bean and potato stew is a nutritious powerhouse thanks to its combination of ingredients:

Beans

Beans contain plant-based protein and fibre. They can help you feel full longer and regulate digestion. Beans are also rich in folate and iron, essential for cell growth and energy production.

Potatoes

Potatoes, especially when eaten with the skin, provide a good vitamin C and potassium dose, essential for immune function and heart health. They are also complex carbohydrates, which means they provide sustained energy.

Onions

Onions boast of quercetin, an antioxidant that can help reduce inflammation and may offer some protection against chronic diseases.

Specific Health Benefits

Here’s a breakdown of some of the specific health benefits you can reap from this dish:

Heart Health

The fibre and potassium in this stew can help lower blood pressure and cholesterol levels, which are risk factors for heart disease.

Digestive Health

The fibre in the beans and potatoes can promote regularity and gut health.

Blood Sugar Control

This dish’s fibre and complex carbohydrates can help regulate blood sugar levels, making it a good choice for people with diabetes or prediabetes.

Weight Management

Because it’s high in protein and fibre, this stew can help you feel full and satisfied, aiding in weight management efforts.

This recipe is a delicious and satisfying way to incorporate healthy and beneficial ingredients into your diet.

This hearty one-pot stew is a perfect weeknight meal with flavour and protein. It’s easily customizable with your favourite bean and herb combinations, making it a great way to use up pantry staples.

The Recipe: One-Pot Herby Bean and Potato Stew

Ingredients

• One tablespoon of olive oil
• One medium onion, diced
• Two cloves garlic, minced
• One teaspoon of dried thyme
• 1/2 teaspoon dried rosemary
• 1 (15-ounce) can diced tomatoes, undrained
• 4 cups vegetable broth
• 1 (15-ounce) can kidney beans, drained and rinsed (or another bean of your choice)
• Two large potatoes, peeled and diced
• 1 cup frozen green beans
• Salt and freshly ground black pepper for seasoning.
• 1/4 cup chopped fresh parsley (optional)

Instructions

1. Let the olive oil heat over medium heat in a large pot or Dutch oven. Add the onion and cook until it becomes soft about 5 minutes. Stir in the garlic, thyme, and rosemary and cook for an additional minute until fragrant.
2. Add the diced tomatoes, vegetable broth, kidney beans, and potatoes. Start by bringing the mixture to a boil. After it starts boiling, reduce the heat and let it simmer for 15 minutes or until the potatoes become soft.
3. Add the frozen green beans and cook for 5 minutes or until heated.
4. Add salt for taste preferences. You can also add freshly ground pepper. Garnish with chopped fresh parsley, if desired.

Tips

• Mash some cooked potatoes against the pot’s side with a fork for a thicker stew.
• If there are no fresh herbs, you can substitute one teaspoon of dried thyme and 1/2 teaspoon of dried rosemary.
• This stew is also delicious and served over cooked brown rice or quinoa.
• To make this recipe vegan, use vegetable broth and omit the cheese.
• Store your leftovers in the fridge for up to 3 days.

Variations

• Add a can of drained and rinsed corn or black beans for extra protein and flavour.
• Mix in a small amount of red pepper flakes or a diced jalapeno to add heat.
• If you like a creamier stew, stir in a splash of cream or coconut milk at the end of cooking.
• Add a chopped smoked sausage or turkey kielbasa for a smoky flavour when adding the onions.

Enjoy this delicious and easy one-pot bean and potato stew!