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Hearty Tomato and Bean Stew

von
S
Sophie

A comforting and flavorful tomato and bean stew, perfect for a cozy meal.

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Vorbereitungszeit (Min) 15 min
Garzeit (Min) 30 min
Schwierigkeitsgrad
Hearty Tomato and Bean Stew

Zutaten

4 Portionen
|
  • 1 whole
    Yellow onion medium oder White onion
  • 2 clove
    Garlic clove fresh oder Garlic paste
  • 4 whole
    Tomatoes ripe oder Canned tomatoes
  • 1 tbsp
    Worcestershire sauce oder Soy sauce
  • 1/2 tsp
    Tabasco sauce oder Hot sauce
  • 1/4 bunch
    Parsley fresh oder Cilantro
  • 1 can
    Cannellini beans cooked oder Kidney beans
  • 1 tsp
    Paprika smoked oder Regular paprika
  • 1 whole
    Carrot medium oder Celery

Anleitung

1

Peel and finely chop the onion and garlic.

Chopping the onion and garlic finely ensures they cook evenly and release their flavors.

Benötigte Zutaten für diesen Schritt

yellow onion garlic clove
2

Heat a large pot over medium heat and add a drizzle of oil. Sauté the onion and garlic until softened.

Stir frequently to prevent the garlic from burning, as it can turn bitter.

Benötigte Zutaten für diesen Schritt

yellow onion garlic clove
3

Dice the tomatoes and carrot, then add them to the pot. Cook until the tomatoes start to break down.

Adding the carrot provides a natural sweetness to balance the acidity of the tomatoes.

Benötigte Zutaten für diesen Schritt

tomatoes carrot
4

Stir in the Worcestershire sauce, Tabasco sauce, and paprika. Pour in enough water or stock to cover the vegetables. Bring to a boil, then reduce to a simmer and cover.

Simmering covered helps retain the moisture and meld the flavors together.

Benötigte Zutaten für diesen Schritt

Worcestershire sauce Tabasco sauce paprika
5

If you prefer a smoother texture, blend the soup using a blender or immersion blender. Otherwise, leave it chunky.

Blending part of the soup can create a creamy texture while keeping some chunks for variety.

6

Rinse and drain the beans, then add them to the pot along with the chopped parsley. Simmer uncovered for an additional 5 minutes.

Adding the beans at the end ensures they don't overcook and retain their texture.

Benötigte Zutaten für diesen Schritt

cannellini beans parsley
7

Serve the stew hot, garnished with additional parsley if desired.

Serving with a slice of crusty bread can make this dish even more satisfying.

Benötigte Zutaten für diesen Schritt

parsley

Nährwertangaben (pro Portion)

Kalorien 150 kcal
Fett 2.5 g
  • Gesättigte Fettsäuren: 0.5 g
Kohlenhydrate 25 g
Ballaststoffe 6 g
Zucker 7 g
Eiweiß 7 g

Mehr über dieses Rezept erfahren

📝

Über dieses Rezept

Discover the recipe for a hearty tomato and bean stew, a comforting dish packed with flavor and nutrients. This easy-to-make recipe combines fresh vegetables, beans, and aromatic seasonings to create a satisfying meal. Perfect for a quick dinner or a cozy lunch.
💪

Warum dieses Rezept gut für dich ist

This recipe is rich in plant-based protein from the beans and packed with vitamins from the fresh vegetables. It's a wholesome and nutritious option for those looking for a healthy and satisfying meal.
💡

Tipps & Tricks

To enhance the flavor, use fresh herbs and high-quality canned tomatoes. Adjust the seasoning to your taste, and consider adding a pinch of smoked paprika for a smoky touch.
🔄

Rezeptvarianten

For a spicier version, add a diced chili or a teaspoon of chili flakes. You can also substitute the beans with lentils or chickpeas for a different texture.
🗄️

Aufbewahrung

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water if needed.
📚

Rezeptgeschichte

Tomato-based stews have been a staple in many cuisines, celebrated for their versatility and comforting nature. This recipe draws inspiration from traditional Mediterranean flavors.
🥗

Nährwertangaben

This dish is low in fat, high in fiber, and provides a good source of protein and essential vitamins, making it a balanced meal option.
🍽️

Kombinationsvorschläge

Serve this stew with crusty bread or over a bed of rice for a complete meal. A side salad or steamed vegetables would also complement it well.

Tags

healthy vegetarian comfort food

Rezeptkategorien

Küche

mediterranean other

Mahlzeitart

lunch dinner

Gang

main course soup

Zubereitungsarten

sautéing sous vide boiling

Anlässe

everyday weeknight dinner family gathering winter comfort food

Ernährungsformen

egg-free dairy-free vegetarian low-sugar vegan pescatarian halal kosher macrobiotic

Jahreszeiten

fall winter all-season

Schwierigkeitsgrad

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