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Cajun Bean and Potato Stew

Comforting Cajun Bean and Potato Stew for Cozy Nights

Discover the heartwarming flavors of Cajun Bean and Potato Stew, a comforting vegan dish perfect for chilly nights.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Course: Soups
Cuisine: Cajun
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 2 tablespoons Olive Oil Used for sautéing vegetables; substitute with vegetable stock for a lighter option.
  • 1 medium Onion Provides a sweet, aromatic base; finely chop for quicker cooking.
  • 1 medium Carrot Adds natural sweetness and color; dice to match other vegetables for even cooking.
  • 2 stalks Celery Contributes umami flavor and crunch; dice for uniform texture.
  • 3 cloves Garlic Adds depth and aroma; fresh garlic is best.
For the Flavor
  • 1 teaspoon Dried Oregano Enhances flavor; can be swapped with Italian seasoning if unavailable.
  • 0.5 teaspoon Red Chili Flakes Introduces heat; adjust to taste preference.
  • 1 tablespoon Smoked Paprika Essential for authentic Cajun flavor.
  • 1 tablespoon Chili Powder Offers warmth; choose mild or spicy based on preference.
  • 1 teaspoon Onion Powder Optional; enhances onion flavor; omit if preferred.
  • 1 teaspoon Dried Thyme Provides herbal notes; can use fresh or omit.
For the Main Ingredients
  • 1 14-ounce can Diced Tomatoes Adds acidity and moisture.
  • 1 can Cannellini Beans Main protein source; rinse and drain for freshness.
  • 1 can Black Beans Main protein source; rinse and drain for freshness.
  • 2 medium Potatoes Adds bulk and creaminess; cut into 1-inch pieces.
  • 4 cups Vegetable Stock Provides depth; can be replaced with water.
  • Fresh Parsley Garnish for added freshness; optional.
  • to taste Salt Essential for seasoning; adjust to taste.
  • to taste Pepper Essential for seasoning; adjust to taste.

Equipment

  • heavy-bottomed pot

Method
 

Step-by-Step Instructions for Cajun Bean and Potato Stew
  1. In a heavy-bottomed pot, heat 2 tablespoons of olive oil over medium heat. Add the finely chopped onion, diced carrot, and celery, stirring often for 5-6 minutes until softened and fragrant.
  2. Stir in 3 minced garlic cloves along with 1 teaspoon of dried oregano, ½ teaspoon of red chili flakes, 1 tablespoon of smoked paprika, and 1 tablespoon of chili powder. Cook for an additional 1-2 minutes.
  3. Add one 14-ounce can of diced tomatoes, 1 can each of cannellini and black beans, and 2 chopped potatoes into the pot. Pour in 4 cups of vegetable stock, stirring well to combine.
  4. Cover the pot and let the stew simmer for about 20 minutes, stirring occasionally, until the potatoes are fork-tender. Adjust seasoning with salt and pepper, then serve warm.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 45gProtein: 12gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 800mgPotassium: 700mgFiber: 10gSugar: 4gVitamin A: 800IUVitamin C: 15mgCalcium: 60mgIron: 4mg

Notes

This dish is customizable; feel free to experiment with different beans and adjust spices to your taste.

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