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15 servings
Meal Types:
Main Dishes
Side Dishes
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Vegetable Bean Stew

With absolutely no meat, this tastes amazing alone or served alongside rice. Use fresh ingredients!



  1. Coarsely chop onion and mushrooms, mince the garlic. Set aside. Coarsely chop the celery, peel and chop the carrots, and wash (leave the skin on) and chop the red potatoes. Set aside.
  2. In a large frying pan over high flame, heat olive oil. Reduce flame to medium and sauté onions, garlic, and mushrooms with a bit of salt until onion becomes translucent, stirring occasionally. Do not burn the garlic!
  3. Add in parsley, ground cumin, red pepper flakes, and black pepper. Mix thoroughly and let cook for another 10 to 15 minutes covered stirring occasionally. Move pan off the burner and keep covered.
  4. In a large sauce pot, combine tomato sauce, diced tomatoes, salt and water. Place over high flame and bring to a rolling boil, stirring occasionally.
  5. Add the carrots, celery, red potatoes, lentils, basil and sugar to the sauce, along with the contents of the frying pan. Mix thoroughly.
  6. Reduce heat to medium/low and simmer covered for 2.5 hours stirring once every 15 to 20 minutes.
  7. Remove pot from heat and add cornstarch slowly while stirring to prevent clumping. Serve hot.
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Nutrition summary:

There are 201 calories in 1 serving of Vegetable Bean Stew.
Calorie break-down: 22% fat, 65% carbs, 13% protein.

Nutrition Facts
Serving Size: 1 serving
Amount Per Serving
Calories from Fat 46
Calories 201
% Daily Values*
Total Fat 5.12g 8%
  Saturated Fat 0.718g 4%
  Polyunsaturated Fat 0.722g  
  Monounsaturated Fat 3.386g  
Cholesterol 0mg 0%
Sodium 1311mg 55%
Potassium 902mg  
Total Carbohydrate 33.94g 11%
  Dietary Fiber 7.6g 30%
  Sugars 7.51g  
Protein 6.58g  
Vitamin A 849% Vitamin C 721%
Calcium 76% Iron 236%
of RDI*
(201 calories)
10% of RDI
Calorie Breakdown:
Carbohydrate (65%)
Fat (22%)
Protein (13%)
* Based on a RDI of 2000 calories