Comforting Seven Bean Stew [vegan and gluten-free]

A hearty and comforting meal on any chilly day. This simple seven bean soup is vegan and gluten-free. This recipe can also be made with canned beans to save on time (see recipe notes on how to substitute).

Course Main Course

Cuisine American, Canadian

Keyword 7 bean stew, seven bean soup, seven bean stew

Prep Time 10

Cook Time 1 30

Soaking Time 12

Total Time 13 40

Servings people

Calories 255kcal

Author Heidi Richter

Ingredients

2 tablespoon olive oil
1 medium yellow onion diced
1 clove garlic diced
2 stalks celery chopped
1 cup dried seven (7) bean mix or a mix of the following dried legumes: green lentils, pinto beans, navy beans, black eyed peas, red lentils, kidney beans and black beans
6 cups vegetable Stock
1-28 oz can diced tomatoes
3 tablespoon tomato paste
2 teaspoon chili powder
salt and pepper to taste

Garnish

fresh parsley chopped

Instructions

Prepare & Soak the dried beans

Rinse the dried beans (or chosen mixture of dried beans/lentils) and pick them over to remove any pieces of sediment or rocky bits (note: some bean mixtures will note if they have already been picked over).
Add the dried beans to a large bowl and add enough cold water to cover them by several inches. Allow the beans to soak for at least 12 hours. When you are ready to start making the soup, drain and rinse the beans well. Set aside.

Prepare the Soup

In a large soup pot, heat the olive oil over medium high then add the onion, celery and garlic and cook, stirring regularly until the onion become translucent and golden brown and the vegetables are beginning to soften (about 7-8 minutes).
Add in the drained beans, tomatoes, tomato paste, chili powder and vegetable stock. Bring mixture to boil then immediately reduce heat to medium low and simmer, stirring occasionally, for 1 hour and 30 minutes or until the beans are fully cooked and fork tender.

Garnish and Serve

Season with salt, pepper and garnish with fresh diced parsley. Serve with a side of toasted bread.

Notes

If you prefer to used canned beans and lentils for this recipe, use 3 cups of a mixture of cooked beans/lentils to substitute for 1 cup dried. Add the pre-cooked/canned beans to the soup as per step 4. Reduce the simmering time to 15-20 minutes max, otherwise the beans will break down too much.

Nutrition