Spiced Bean and Vegetable Stew

Spiced Bean and Vegetable Stew

Ingredients:

• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1-inch piece of ginger, minced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 bell pepper, diced
• 1 zucchini, diced
• 1 can (14.5 oz) diced tomatoes
• 1 can (14.5 oz) coconut milk
• 1 can (14.5 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) black beans, drained and rinsed
• 1 can (14.5 oz) kidney beans, drained and rinsed
• 1 cup vegetable broth (more if needed)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground paprika
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper (optional, for heat)
• Salt and black pepper to taste
• Fresh cilantro or parsley, chopped (for garnish)
• Juice of 1 lime
• Cooked rice, quinoa, or crusty bread (for serving)

Instructions:

1. Heat the Oil: In a large pot or Dutch oven, heat the olive oil over medium heat.

2. Sauté Aromatics: Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and ginger, and cook for another 2 minutes until fragrant.

3. Cook the Vegetables: Add the diced carrots, celery, bell pepper, and zucchini to the pot. Cook for about 5-7 minutes until the vegetables begin to soften.

4. Add Spices: Stir in the ground cumin, coriander, turmeric, paprika, cinnamon, and cayenne pepper (if using). Cook for 1-2 minutes to toast the spices.

5. Add Liquids and Beans: Pour in the diced tomatoes (with their juice), coconut milk, and vegetable broth. Stir to combine. Add the drained and rinsed chickpeas, black beans, and kidney beans. Mix well.

6. Simmer: Bring the stew to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the vegetables are tender and the flavors have melded together. If the stew is too thick, add more vegetable broth as needed.

7. Season and Garnish: Season the stew with salt and black pepper to taste. Stir in the lime juice. Garnish with fresh cilantro or parsley.

8. Serve: Serve the spiced bean and vegetable stew over cooked rice or quinoa, or with crusty bread on the side.

Optional Variations:

• Add some greens like spinach or kale towards the end of cooking for extra nutrients.
• Top with a dollop of yogurt or sour cream for added creaminess.
• Include different beans or lentils based on regional preferences and availability.