Spicy Four-Bean Bronco Stew

Packed with plant-based protein and dietary fiber from four types of beans, this slow-simmered stew keeps you full and supports digestive health.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (8 servings), not per serving.

• 1 tablespoon vegetable oil · 123 kcal in the whole recipe
• 2 yellow onions, peeled and chopped · 81 kcal in the whole recipe
• 1 bell pepper, cored, seeded, and chopped · 30 kcal in the whole recipe
• 2 jalapeno peppers, chopped · 49 kcal in the whole recipe
• 4 cloves garlic, peeled and chopped · 17 kcal in the whole recipe
• 1 tablespoon dried oregano · 8 kcal in the whole recipe
• 1 tablespoon dried thyme · 8 kcal in the whole recipe
• 1 teaspoon chili powder · 7 kcal in the whole recipe
• 4 cans (15.5 oz each) low-sodium mixed beans (black, kidney, white, chickpeas), drained and rinsed · 1427 kcal in the whole recipe
• 2 cans (14.5 oz each) low-sodium diced tomatoes, with liquid · 147 kcal in the whole recipe
• 1 1/2 cups water

Method

1. Heat the vegetable oil in a large pot over medium heat. Add the chopped onions, garlic, bell pepper, jalapenos, oregano, thyme, and chili powder. Sauté for about 15 minutes until the vegetables are tender and fragrant.

   

2. Stir in the drained and rinsed mixed beans, diced tomatoes with their juices, and 1.5 cups of water. Bring the mixture to a boil over high heat.

   

3. Once boiling, reduce the heat to low. Cover the pot partially and let it simmer gently for 1.5 hours, stirring occasionally. If the stew becomes too thick, stir in a splash of extra water.

   

4. Serve hot as a hearty stew, or use it as a flavorful filling for quesadillas, tacos, or omelets. Garnish with fresh cilantro or a dollop of low-fat yogurt if desired.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.