Hearty Bean Stew
Soups are a great way to add more fiber to your diet. Grains and legumes are the biggest stars when it comes to fiber, but some veggies such as broccoli, cauliflower, kale, endive, carrots, collard greens and beets are great counterparts as well.
Soups can be made in big batches and stored in the fridge or freezer for a really long time, especially if they are made without meat. Storing the soup in single-serving containers can come in really handy when you need to grab lunch and run off to school or work.
This bean soup is very filling as beans are rich not only in fiber but also protein. If you eat this soup as a main dish, one serving will provide you with 24 grams of protein just from the beans. Talk about a powerhouse plant-based nutrient!
Yields4 servings as a side dish, 2 servings as a main dish
Ingredients
- 1 tablespoon (15 ml) olive oil
- 1/2 yellow onion, chopped
- 1/4 cup (25 g) celery, chopped
- 1 (14-oz [400-g]) can red kidney beans, drained and rinsed
- 1/2 cup (90 g) canned chopped tomatoes
- 3 cup (720 ml) low-sodium chicken, beef or vegetable broth
- 1 bay leaf
- 3/4 Himalayan salt
INSTRUCTIONS
Cooking Method
Add the olive oil to a medium size saucepan. When it’s warm, add in the onion and celery. Sauté for about 2 minutes, then add the red kidney beans, chopped tomatoes, chicken broth, bay leaf and salt. Bring the soup to a boil, then cover it, lower the heat to medium-low and cook it for about 25 minutes.
Meal Prep Notes
Enjoy one serving of this dish fresh and allow the rest to cool down. Once cooled, place it in a glass container. You can store the soup in the fridge for up to 5 days. When you are ready to serve it, warm it up on the stove and enjoy. Alternatively, you may freeze the soup and keep it frozen for up to 3 months.
Credit:
Reprinted with permission from The Clean Eating Meal Prep Cookbook by Snezana Paucinac. Page Street Publishing Co. 2024. Photo credit: Marija Stjepanović.