I came up with this gluten free healthy bean stew before we went camping. I had never made a stew while camping but thought that it would be the perfect meal to have after an active day outside hiking. I do not really know the difference between a stew and chili, but you could call it a healthy been chili too.
I extra love the idea of having leftovers for the next day too 😊.
I love campfire and nature.
The camping season is upon us as the evenings stay warm and people are happier. I have so many fond memories of summer and the lake.
After a nice hike one day, I whipped up this easy and super healthy gluten free bean and tomato stew.
We spend many long weekends at the lake and once we notice that the weather warms, it is the official sign that camping season has begun.
There is something about being in the great outdoors that just gives me fresh perspective and so much joy. No constant distractions from your beeping phone.
Table of Contents
Planning a filling meal that does not cost a fortune is always a great idea. I like to take a break from meat and have a good quality protein from beans once and a while.
I like to focus on quality ingredients and getting a variety of vitamins and minerals. I genuinely believe that you are what you eat, and I want to be the healthiest version of myself that I can.
That does not mean that I do not reach for that bag of plantain chips or make myself a dessert every once and awhile. What it does mean, is that 95% of the time, I am making conscious decisions to choose healthy foods.
Are you looking for more of bite-sized snack? Here is a fabulous gluten free blueberry muffin recipe that you must try.
Once I removed all the junk food, I stopped craving it and I have not looked back.
Try these super-food plant beverages that taste amazing and are filled with health benefits. Click here to find our more about Goldthread Elderberry Defense.
Healthy Bean Stew
Having delicious, healthy, and interesting food is what I live by. I love to experiment with ingredients and see what I come up with.
Continue reading if you are looking for some variety….
This stew is not spicy, so if you want some heat, just add some cayenne pepper.
This healthy bean stew also freezes really well. Just make sure to put it in an airtight container and you should be set. I have transitioned to glass containers and away from plastic.
If you needed to get even more bang for your buck, then you can pair this meal with white rice for a super filling meal for a few days for you and your family.
Or you can pair this stew with your favourite plantain chips or cassava chips. Yummmmm.
Looking to add even more vegetables to your meal plan? Rice some cauliflower and top it with this delicious stew. My mouth is watering just thinking about it.
Two Bean Stew: Gluten-Free | Dairy-Free | Vegan | Nut-Free
Equipment
- Stainless steel pot or cast-iron pan
- Can Opener
Ingredients
- 2 tbsp Olive oil
- 2 tbsp Garlic powder
- 2 tsp Cinnamon powder
- 2 tsp Cumin powder
- 2 tsp Paprika
- 2 cans of stewed tomatoes
- 1 Large onion - diced
- 2 cans of chickpeas - drained and rinsed
- 1 can of kidney beans - drained and rinsed
- 3 cups of spinach
- Salt and pepper
- Handful of fresh cilantro
Instructions
In a large stainless steel pot or cast iron skillet, add oil over medium heat. - Add chopped onion, and cook until translucent, approximately 5 minutes.
- Add the spices – garlic powder, cinnamon powder, cumin powder and paprika.
- Add the stewed tomatoes, chickpeas, kidney beans and spinach. Cook for approximately 20 minutes.
- Garnish with salt and pepper and cilantro.
Frequently Asked Questions About Bean Stew
Are Kidney Beans Good for You?
Kidney beans are filled with protein and many health benefits.
Beans have shown to improve blood sugar regulation.
Kidney beans have tons of vitamins and minerals. These include iron, copper, potassium, and folate.
There is also a high fiber content in kidney beans.
Just remember that the beans should be soaked and cooked prior to eating. There are high levels of a toxic protein in raw beans, but that is almost entirely eliminated when cooked properly.
Soak dry beans for at least 5 hours and cook for at least 15 minutes.
Are Beans Good for You?
There are many pros and a few cons about beans.
Did you know that beans have plant antioxidants that help your body fight against cancer and aging? Check out this research here.
Beans have shown to be helpful in the diet of someone with diabetes. There is no sudden surge of sugars when digesting beans.
Not only do you get a dose of protein, but you also get fiber. When you break down the fiber, it breaks down into short-chain fatty acids which are essential for colon health. It also moderates the absorption of sugar into your blood.
There are healthy amounts of folate in beans as well. Folate is proven to reduce the risk of tube defects for pregnant women. Getting a balanced diet and incorporating beans into your meal plans is a great idea.
A negative of beans are that they can limit your absorption of beta-carotene and vitamin D.
Some people find that they are allergic to beans. Be sure to monitor any symptoms the next time you eat them. Check your digestion after eating beans if you have issues with peanuts or soy, as there seems to be some similarities.
Are Chickpeas Good for You?
Chickpeas are really good for you.
They offer vitamin A, vitamin C and vitamin K.
There are many healthy minerals, such as, calcium, magnesium, potassium, selenium and more.
Since chickpeas have protein and fiber, they also are a great food that will keep you fuller for longer. For that reason, chickpeas are touted as good for weight loss because you should feel full.
Being healthy, is really about focusing on gut health. Chickpeas assist you with providing beneficial pH levels for good bacteria to thrive.
Brett
5 thoughts on “Gluten Free Healthy Bean Stew”
Great recipe!
This dish was a savoury at our last family gathering.
Thanks so much! I am glad that you all liked it!
We used your recipe last week and it was great!
Thanks so much Ashley, I am happy you liked it 🙂