Lemony Butter Bean Stew (Vegan + Gluten-Free)
This lemony butter bean stew is vibrant, hearty, and healthy. With a fragrant citrus zing, it's a delicious dinner option that's both vegan and gluten-free.
Ingredients
- 2 tablespoons olive oil
- 2 medium red onions, peeled and thinly sliced
- 1 red pepper, deseeded and thinly sliced
- 1 yellow pepper, deseeded and thinly sliced
- 1 green pepper, deseeded and thinly sliced
- 4 cloves garlic, finely chopped
- 2 tablespoons tomato puree
- 3x 14 oz (400 g) tins plum tomatoes
- 1 cup (240 ml) vegan stock
- 2 teaspoons smoked paprika
- 4 bay leaves
- 2x 14 oz (400 g) tins butter beans, drained
- 5-6 sprigs fresh thyme (or 1 teaspoon dried)
- Grated zest of 1 lemon
- 5 oz (150 g) fresh spinach (approx. 4-5 cups)
- Salt and pepper to taste
- Fresh parsley, to serve
Instructions
- Heat the oil in a large pan and add the sliced onions. Fry for 4-5 minutes, stirring regularly, before adding the sliced peppers. Turn up the heat slightly to get these going, and reduce to medium again after a few minutes.
- Once the onions and peppers have started to soften, add the chopped garlic and fry for another 2-3 minutes.
- Next, add the tomato puree and tinned tomatoes, breaking these up with a spoon. Once the tomatoes have broken apart, add in the vegan stock, smoked paprika, and bay leaves. Simmer for 10-15 minutes, stirring occasionally.
- After 10-15 minutes, stir in the drained butter beans, thyme, and grated lemon zest. Simmer for a further 10-15 minutes.
- With 5 minutes to go, add the spinach leaves and mix these through the stew. It'll look like a lot at first, but these will soon wilt.
- Adjust the seasoning to taste, before serving with basmati rice and chopped fresh parsley.
Notes
Quantity: If you increase the quantity, just be sure to adjust the seasoning accordingly. You can easily make this stew stretch further with an extra tin of tomatoes and/or beans.
Add more veg: Add carrots, mushrooms, courgette, kale, aubergine, sweet potato, or anything else you fancy (or want to use up). You can also include chopped fresh chillies for a bit of extra heat.
Use dried beans: To make this dish (and others) even cheaper, you can use dried beans. These will need to be soaked and cooked in advance, with times varying depending on the type. Check out my Beginner’s Guide to Pulses for more info.
Make it a one-pot meal: Thicken the stew with quinoa or bulgur wheat to make it a true one-pot meal. Add this when adding the chopped tomatoes, then possibly cook the stew for longer until the grains are tender.
Lemon zest: Wondering what to do with a zested lemon? You can still use the juice in a load of different things – from salad dressings, hot drinks, and cakes to vegan cheesy pasta sauce.
Gluten-free: If you need to ensure that this recipe is 100% gluten-free, use a vegan stock that is certified or labelled as such.
Serving suggestions: Basmati/white/brown rice, Cajun-spiced potato wedges, quinoa, ultimate vegan mashed potatoes, cous cous, roasted cauliflower, freshly chopped parsley.
Storage: You can store this butter bean stew in the fridge for up to four days, or in the freezer for up to six months.
If you liked this recipe, you may also enjoy:
- Butter Bean Dip with Lemon & Garlic
- Quinoa Stew with Sweet Potato, Broccoli & Lime
- Vegan Sausage Casserole
- Smoky Jackfruit Chilli
- Vegan Stovies (Potato & Red Lentil Stew)
- Sweet Potato & Black Bean Chilli
- Easy Vegan Chana Masala
- Creamy Black Bean Curry
Nutrition
Calories: 189kcalCarbohydrates: 31gProtein: 8gFat: 5gSaturated Fat: 1gSodium: 731mgPotassium: 964mgFiber: 9gSugar: 8gVitamin A: 4560IUVitamin C: 113mgCalcium: 134mgIron: 5mg
Nutrition Facts
Lemony Butter Bean Stew (Vegan + Gluten-Free)
Amount Per Serving
Calories 189
Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Sodium 731mg32%
Potassium 964mg28%
Carbohydrates 31g10%
Fiber 9g38%
Sugar 8g9%
Protein 8g16%
Vitamin A 4560IU91%
Vitamin C 113mg137%
Calcium 134mg13%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan