Savour in the simplicity of this hearty and comforting Easy Vegan Butterbean Stew with Harissa—a one-pan wonder with a subtle spicy twist. Brimming with wholesome goodness, it’s the perfect nutritious midweek meal solution.
In the realm of quick and wholesome midweek meals, this Easy Vegan Butterbean Stew with Harissa stands out as a one-pan wonder. This nutritious dish combines simplicity with a subtle spicy twist, making it the perfect solution for those seeking a stress-free, yet flavour-packed and healthy meal option.
The one-pan wonder aspect not only minimises the post-cooking cleanup but also simplifies the entire cooking process, making it an ideal choice for busy weeknights. The subtle spicy twist from the harissa adds a layer of complexity to the dish, satisfying my craving for bold, comforting flavours without overpowering the wholesome goodness of the healthy ingredients.
Furthermore, the versatility of this stew as a meal prep option has been a game-changer in my routine, allowing us to enjoy a delicious and nutritious homemade meal, even on the most hectic days. This recipe has become a staple in my kitchen, seamlessly blending ease, taste, and health into a delightful bowl.
The Greatness of Nutritious One-Pot Butterbean Stew
Cooking up this One-Pan Wonder Stew Recipe isn’t just about preparing a meal; it’s the type of dish that encapsulates everything I love about good food. Here’s why this recipe stands out in greatness:
1. Flavor Fusion
The genius behind this stew lies in the artful combination of wholesome, simple ingredients. The buttery richness of the beans, the vibrant medley of peppers, onions, tomatoes and spinach, and the nuanced heat from the harissa create a symphony of flavours. It’s a delicate balance that transforms a simple stew into a great midweek dinner or even side dish.
2. Simplicity Meets Sophistication
The elegance of simplicity is often underestimated. This recipe, with its ease and time-saving elements, demonstrates that sophistication doesn’t have to be complicated. The simplicity of preparation doesn’t compromise the depth of flavours, making it accessible for both novice and seasoned cooks alike.
3. Healthy Indulgence
In a world where health-conscious choices are a priority, this butterbean stew shines as a beacon of nutritional indulgence. The butterbeans contribute plant-based protein and fibre, while the assortment of vegetables provides essential vitamins and minerals. It’s a guilt-free indulgence that nourishes the body as much as it delights the palate.
4. Midweek Meal Savior
Life gets busy, and weeknights can be chaotic. What sets this recipe apart is its role as a midweek meal solution. Quick, convenient, and bursting with wholesome goodness, it transforms any mundane meal into a celebration of delicious simplicity. It’s the perfect recipe for those who crave a home-cooked meal without the time-consuming fuss.
5. Adaptability for All
This stew is a culinary chameleon, adapting effortlessly to various dietary preferences. Whether you’re a committed vegan or an occasional plant-based eater and need something gluten-free, then this butterbean stew recipe accommodates diverse diets. It’s a testament to the inclusive nature of good food, bringing people together through a shared appreciation for a delightful meal.
6. Versatile Meal Prep Marvel
The ability to prepare a large batch and repurpose it throughout the week is a game-changer. As a meal prep marvel, this stew makes busy schedules more manageable. It’s not just a one-time delight; it’s a gift that keeps on giving, offering convenience without compromising on quality.
What Are Butterbeans and Why Are They Perfect for Vegan Stews?
When it comes to creating hearty and nutritious vegan stews, butterbeans are a fantastic ingredient worth exploring. These hearty legumes, also known as lima beans, are large white beans. Renowned for their velvety creamytexture and mild, buttery flavour, they are great for absorbing the rich tastes of the surrounding ingredients and sauces.
Packed with plant-based protein, fibre, and essential nutrients, butterbeans contribute not only to the stew’s wholesome profile but also provide a satisfying and hearty element. As they simmer in the flavorful concoction of this Easy Vegan Butterbean Stew, these legumes transform your plant-based meal loaded with comfort and nutrition.
In this recipe I use canned beans for convenience, however, you can of course also use dry butter beans. Just ensure that they have been soaked overnightbefore you start.
What you will need to make this deliciousbutterbean stew
Red Onion and Garlic
- the aromatic foundation of this dish
Peppers
- colourful bell peppers, chopped and vibrant, bring a burst of sweetness and a visual appeal to this dish
- they also add a boost of vitamin C
- use any colours you like, the more colourful the better!
Rose Harissa Paste
- a delicately spiced and aromatic condiment
- a subtle and floral heat that adds a distinctive twist to the dish
- read the label to make sure there aren’t any hidden nasties. I love the Rose Harissa by Belazu
Vegetable Stock Cube
- adds a savoury depth, enhancing the overall umami
- I prefer the low salt stock cubes by Kallo
Butterbeans
- loaded with plant-based protein, and essential vitamins like folate.
- full of minerals like iron, magnesium, and potassium and rich in dietary fibre
- have a low glycemic index which can help regulate blood sugar levels
- I used Canned but you could also use dry beans
Tinned Chopped Tomatoes
- enhance the richness of the sauce with tomatoey deliciousness
- It’s also an opportunity to add more vegetables to this casserole
- I like the tinned cherry tomatoes in this recipe
Oregano
- adds an aromatic and earthy flavour and savoury depth to the Butterbean Stew
Young Spinach Leaves
- adds vibrant colour and a mild flavour
- a powerhouse of vitamins, minerals, and antioxidants, enhancing the stew’s nutritional profile
Equipment Needed
Spatula / Mixing spoon
Measuring Spoon
Large saucepan
Chopping board
Sharp kitchen knife
How to Make Easy Butterbean Stew
Making this Butterbean Stew is a breeze; with simple preparation and just under 30 minutes of simmering time, it effortlessly transforms into a hearty, flavorful meal.
Step 1
In a large pan over medium heat, heat a little extra virgin olive oil and sauté the sliced onions and garlic until they become translucent (around 5-10 minutes)
Step 2
Add the chopped bell peppers to the pan and mix them in with the caramelised onions. Then stir in the rose harissa paste, ensuring the vegetables are well-coated in all its flavourful goodness.
Step 3
Crumble the vegetable stock cube into the pan and mix it in with the vegetables. Then on a high heat pour in the butterbeans with their water, followed by the can of chopped tomatoes. Stir the ingredients well to combine.
Step 4
When the stew is bubbling sprinkle the dried oregano over the stew, turn the heat down and allow the stew to simmer on a gentle heat for about 15-20 minutes.
Step 5
Add the spinach in and leave it to wilt for a couple of minutes mixing the leaves through the stew.
Step 6
Taste and adjust the seasoning if necessary. You can add salt and black pepper to your preference. But there is normally added salt in the butterbean water so adjust accordingly.
Once the stew has thickened and the vegetables are tender, it’s ready to be served. However, add a splash of water if you feel the sauce needs to be loosened slightly
Garnish with fresh parsley and a squeeze of fresh lemon and lemon zest if desired. But if you are looking for more serving suggestions then readbelow.
Serving Suggestions
This flavourful Butterbean Stew Recipe makes a great plant-based main meal or a mouthwateringly healthy side dish to accompany your meals.
here are some suggestions of how we enjoy this stew:
Posh Beans on Toast– Pair your Butterbean Stew with a side of crusty bread to soak up the delicious rich tomato sauce
Simple balanced dinner– Serve the bean stew over a bed of fluffy quinoa or brown rice and an extra side of greens likeOVEN ROASTED TENDERSTEM BROCCOLIorZESTY PAN FRIED COURGETTES
Healthy Jacket Potato– Our favourite is serving the butter bean stew over a baked potato or baked sweet potato with crumbled feta and simple green salad on the side.
Change The Beans –Change or add some different beans to this great recipe. The delicious sauce works brilliantly with cannellini beans, red kidney beans or black beans.
Make it Creamy– Fancy creamy butter beans stew then why not add a dollop of Greek yoghurt or sour cream before serving
Add some more spice– You can of course adjust the amount of harissa used. But if you like it extra spicy then add some red pepper flakes or chilli flakes.
Up the tomato –Increase this recipe’s rich tomato flavours by adding some sun-dried tomatoes or sun-dried tomato paste when you add the harissa paste. This will also reduce the slight heat from the harissa paste.
Is this Vegan Butter bean Stew suitable for meal prep?
Absolutely! This stew is ideal for meal prepping. I often make a big batch and divide it into portions in anairtight container for meals during the week.
Once Cooled, store it in the refrigerator in airtight containers, (along with any leftover butter bean stew), for a quick and convenient grab-and-go meal throughout the week.
Diabetes Note
For those managing diabetes, the Vegan Butterbean Stew offers a delicious and diabetes-friendly option that is diabetic carb count free.
The high fibre content in butterbeans helps regulate blood sugar levels, promoting a steady release of glucose. Additionally, the stew’s vegetable base and the absence of refined sugars align with a diabetes-conscious diet. The slow-release carbohydrates from ingredients like bell peppers and tomatoes contribute to sustained energy levels.
As always, it’s advisable to consult with a healthcare professional or a registered dietitian for any personalised dietary guidance.
If you enjoyed this article then leave a star rating and comment below. I would love to hear from you!
Don’t forget you can also FOLLOW ME on Instagram, Facebook and Pinterest. Click below to connect with me
Easy Vegan Butterbean Stew with Harissa
Recipe by Michelle
Enjoy a hearty nutritious midweek meal with this Easy Vegan Butter Bean Stew. A one-pan wonder, subtly spicy, and brimming with goodness.
Course: Main, SidesCuisine: BritishDifficulty: Very Easy
4.5 from 2 votes
Servings
4
servings
Prep time
5
minutes
Cooking time
30
minutes
Total time
35
minutes
Cook Mode
Keep the screen of your device on
Ingredients
1 large 1 onion, sliced
2 cloves 2 garlic, minced
3 large 3 bell peppers, sliced
2 tsp 2 rose harissa paste
1 1 vegetable low sodium stock cube
2 tin 2 butterbeans
1 tin 1 chopped tomatoes
2 tsp 2 oregano, dried
100 g 100 young spinach leaves
Directions
- In a large pan over medium heat, heat a little extra virgin olive oil and sauté the sliced onions and garlic until they become translucent (around 5-10 minutes)
- Add the chopped bell peppers to the pan and mix them in with the caramelised onions.
- Then stir in the rose harissa paste, ensuring the vegetables are well-coated in all its flavourful goodness.
- Crumble the vegetable stock cube into the pan and mix it in with the vegetables. Then on a high heat pour in the butterbeans with their water, followed by the can of chopped tomatoes. Stir the ingredients well to combine.
- When the stew is bubbling sprinkle the dried oregano over the stew, turn the heat down and allow the stew to simmer on a gentle heat for about 15-20 minutes.
- Add the spinach in and leave it to wilt for a couple of minutes mixing the leaves through the stew.
- Taste and adjust the seasoning if necessary. You can add salt and pepper to your preference. But there is normally added salt in the butterbean water so adjust accordingly.
- Once the stew has thickened and the vegetables are tender, it’s ready to be served.
Equipment
- Large Saucepan
- Chopping Board
- Sharp Kitchen Knife
Measuring SpoonsBuy Here- Silicone SpatulaBuy Here
Tips and Notes
- You can add salt and pepper to your preference. But there is normally added salt in the butterbean water so adjust accordingly.
- Add a splash of water if you feel that the sauce needs to be slightly looser.
- See above for Serving Suggestions
- Diabetes Note – The Vegan Butterbean Stew offers a delicious, nutritious and diabetes-friendly option that is diabetic carb count free.
Did you make this recipe?
Tag @wholeheartykitchen on Instagram
Like this recipe?
Pin & Follow @wholeheartykitchen on Pinterest
Follow my facebook page
Follow Whole Hearty Kitchen on Facebook
Recipe Card plugin by WPZOOM
