Savory Bean Stew

Savory Bean Stew

Savory Bean Stew

Prep and Cook Time 30 minutes


Makes 6 (1-cup) servings


Black pepper
1 tablespoon olive or vegetable oil
1 cup frozen vegetable blend (onions, celery, red and green bell peppers)
1 can (15-1/2 ounces) chickpeas (garbanzo beans), rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes with roasted garlic, undrained
3/4 teaspoon dried thyme leaves
3/4 teaspoon dried sage leaves
1/2 to 3/4 teaspoon dried oregano leaves
3/4 cup vegetable broth or chicken broth, divided
1 tablespoon all-purpose flour
Salt and black pepper
3 cups water
3/4 cup yellow cornmeal
3/4 teaspoon salt


  1. Heat oil in large saucepan over medium heat until hot. Add vegetable blend; cook and stir 5 minutes. Stir in beans, tomatoes with juice and herbs. Mix 1/2 cup vegetable broth and flour. Stir into bean mixture; bring to a boil. Boil, stirring constantly, 1 minute. Reduce heat to low; simmer, covered, 10 minutes. Add remaining 1/4 cup broth; season to taste with salt and black pepper.
  2. While stew is simmering, prepare Polenta. Bring 3 cups water to a boil. Reduce heat to medium; gradually stir in cornmeal and salt. Cook 5 to 8 minutes or until cornmeal thickens and holds its shape, but is still soft. Season to taste with black pepper. Spread Polenta over plate and top with stew.


For a special touch, stir browned smoked sausages, cut into 1-inch pieces, into the stew for 10 minutes of simmering.

Nutritional Information

Calories 308
Total Fat 6 g
Carbohydrate 57 g
Fiber 11 g
Protein 17 g
Sodium 1,169 mg

Dietary Exchange

Starch 3-1/2
Vegetable 1
Fat 1/2

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