This Italian bean stew is easy, fulfilling, and delicious, made with simple ingredients that you might already have in your pantry.It's a great recipe for a quick but fulfilling homemade dinner, ready in just over 30 minutes, but also great as a meal prep recipe.
Course: Main Course
Keyword: Beans, Plant-Based
For the Italian bean stew
1smallchili pepperor chili powder
1large can of 28 ounces or 800 gramsof whole peeled canned tomatoes
2small cans of 15 ounces or 400 grams eachof beanscranberry beans, pinto beans, red kidney beans (that's about 480 grams of drained beans)
salt & pepperto taste
1½cupsinstant polentaread cooking instructions on package
1½cupscouscousread cooking instructions on package
Finely chop onion, celery and carrot. You can use a food processor if you like. Warm up the oliveoil in a large pan. When the oil is hot, add the chopped vegetables and fry on medium heat for 5 minutes, adding a dash of water if necessary.
Finely chop the sageleaves and the chilipepper and add it to the pan with the other vegetables. Keep cooking for another 5 minutes, stirring occasionally.
Add the cannedtomatoes to the pan, rinse the tomato can with ½ cup ofwater, and add that to the pan too. Season with a generous pinch of salt, and pepper. Simmer on low heat for 10 minutes, stirring occasionally.
Crushthetomatoes with a fork, then rinse the beans and add them to the pan. Stir and let simmer for another 10 minutes, stirring occasionally.
Taste the stew, adjust for salt and pepper, and let sit for 5 minutes before serving on toasted bread, polenta, rice, cous cous, or on top of your favourite grain.Sprinkle with freshly chopped parsley on top, and if you like, a drizzle of good quality extra virgin olive oil.
Nutritional values are just for the bean stew, without polenta, bread, or couscous.