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+ servings
Cajun Bean and Potato Stew

Cajun Bean and Potato Stew: Warm Vegan Comfort in a Bowl

A comforting Cajun Bean and Potato Stew, combining creamy beans, tender potatoes, and smoky spices for a delightful vegan meal.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 bowls
Course: Soups
Cuisine: Cajun
Calories: 350

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Substitute with vegetable stock for a lighter option.
  • 1 medium Onion Finely chopped.
  • 1 medium Carrot Diced.
  • 2 stalks Celery Diced.
  • 3 cloves Garlic Minced.
For Seasoning
  • 1 teaspoon Dried Oregano Can be substituted with Italian seasoning.
  • 1/2 teaspoon Red Chili Flakes Adjust to taste.
  • 2 teaspoons Smoked Paprika Essential for flavor.
  • 1 teaspoon Chili Powder Choice between mild or spicy.
  • 1 teaspoon Onion Powder Optional.
  • 1 teaspoon Dried Thyme Can be omitted.
For the Stew
  • 1 14-ounce can Diced Tomatoes Use high-quality canned tomatoes.
  • 2 cans Beans (Cannellini & Black) Drained and rinsed.
  • 2 cups Potatoes Cubed and peeled.
  • 4 cups Vegetable Stock Can be substituted with water.
Finishing Touches
  • 1/4 cup Fresh Parsley Chopped, optional but recommended.
  • Salt & Pepper To taste.

Equipment

  • large heavy-bottomed pot

Method
 

Step-by-Step Instructions
  1. Heat 2 tablespoons of olive oil in a large heavy-bottomed pot over medium heat. Once the oil shimmers, add onion, carrot, and celery. Sauté for 5-6 minutes until softened.
  2. Stir in minced garlic, oregano, red chili flakes, smoked paprika, chili powder, onion powder, and thyme. Cook for an additional minute, stirring constantly.
  3. Add diced tomatoes, drained beans, cubed potatoes, and vegetable stock. Stir and bring the mixture to a boil.
  4. Reduce heat to low and let the stew simmer uncovered for about 20 minutes, stirring occasionally until potatoes are fork-tender. Adjust salt and pepper to taste.
  5. Before serving, stir in freshly chopped parsley for a pop of color and freshness.

Nutrition

Serving: 1bowlCalories: 350kcalCarbohydrates: 60gProtein: 15gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 800mgPotassium: 1000mgFiber: 12gSugar: 4gVitamin A: 2000IUVitamin C: 15mgCalcium: 100mgIron: 4mg

Notes

This stew can be customized with different beans or spices and is ideal for meal prep.

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