Mixed Bean Vegan Stew

vegetarian pumpkin chili

Mixed Bean Vegan Stew

Perfect Meatless Monday Mixed Bean Vegan Stew

I absolutely love creating delicious healthy winter meals I live in New Zealand winter is on its way,  this stew is so simple and it tastes incredible.

All you need to do is put everything into a pot and let the magic happen!!!!

This vegan stew is so easy to prepare and can be stored in the freezer and defrosted anytime that you can’t be bothered or are short on time .

With this dish being vegan the main protein source is from the beans which i believe are one of the best sources of plant based protein around. Beans are super healthy and extremely versatile, high in antioxidants, protein, fibre, iron, magnesium, potassium, copper and zinc.

 Eating beans regularly  can decrease your risk of developing diabetes and heart disease which is proof that the food we eat is the best medicine and can help in reversing health related issues.

I hope that this recipe appeals to you and that it becomes a regular meal in your household





Mia Vaughan-Young is a 14 year old, healthy-food nut from New Zealand. You’ll mainly find her either in the kitchen or stretching up a storm on her yoga mat. She has a cook book collection to rival any foodie and spends hours each week nose deep in these, looking for inspiration and then creating her own personal variations. She has 2 fabulous dogs Cash and Elsa who keep her active outside no matter what the weather. Mia’s not one for labels – she simply believes she is better off without dairy, gluten, refined sugar, packaged or processed foods. She satisfies her after school cravings with tahini bliss balls and other sweet treats – recipes that she just can’t wait to share with you.

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Vegan Stew

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Prep Time: minutes Cooking Time: minutes Total Time: minutes

Yields: one pot

Recipe Ingredients

  • 1 tablespoon of oil
  • 1 onion finely chopped
  • 3 cloves of garlic crushed
  • 1 teaspoon of cumin
  • 1 tablespoon of dried thyme
  • 1 teaspoon of smoked paprika
  • fresh coriander to serve
  • 3 carrots chopped
  • 2 celery sticks chopped
  • 1 red pepper chopped
  • 1 green pepper chopped
  • 2 courgettes (zucchini)chopped
  • 2 tins of tomatoes
  • 1 cup of vegetable stock
  • 2 tins of mixed beans drained and rinsed

Recipe Instructions

  1. Heat the oil in a large pot and then add in the chopped onion and cook for 5 minutes on medium heat until softened.
  2. Add in the garlic, spices, dried thyme, celery, carrots and peppers and cook for another 5 minutes.
  3. Add in the tinned tomatoes, courgettes and the stock and cook for 20 minutes on low heat.
  4. Pour in the beans and bring the heat up to a boil then reduce to a gentle simmer for 5 minutes.
  5. Serve with coriander on top and on rice, quinoa or vegetable mash.
  6. Eat and enjoy!!!!

Recipe Notes

  1. This stew will last up to one week when kept in the fridge and can be kept in the freezer for as long as wanted but only defrosted once to keep the maximum amount of flavour.

Recipe Credit: Mia

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