Recipe: Beans with Mixed Vegetables – Healthy, Easy, and Delicious
Cooking a healthy vegetarian meal with an easy recipe for a family dinner is what many people are looking for. A healthy bean stew is a perfect choice.
Mixed vegetable bean recipe is among the essential and well-known dishes in global cuisine, with roots tracing back to ancient Greece, where beans were part of traditional vegetarian recipe rich in protein and fresh, healthy vegetables.
Bean and vegetable recipes vary around the world, but soaked beans remain the key ingredient in preparing the dish, giving it the perfect texture and high nutritional value.
Soaked beans combined with colorful fresh vegetables create a nutritious, rich, and satisfying meal, which is why it is a favorite recipe for many people around the world. This vegetarian meal is especially perfect during cold and rainy weather, as it not only warms the body but also boosts immunity and supports overall health thanks to its natural ingredients rich in vitamins, minerals, and fiber.
This bean and vegetable recipe is healthy, and being a vegetarian dish that is easy to prepare with a delicious taste suitable for all family members makes it a must-have in your kitchen.
Discover this easy recipe with all its ingredients step by step, along with everything related to this tasty and healthy dish, including its health benefits, cooking tips, and attractive serving suggestions.
Try this recipe today and let your family and friends enjoy it many times. Enjoy a healthy and nutritious meal that is truly indispensable in your kitchen.
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| Healthy and delicious vegetable beans ready to serve |
Benefits of Beans with Vegetables Rich in Plant-Based Protein and Fiber
The recipe for beans with mixed vegetables,which is easy to prepare, which we will mention, makes it a healthy dish thanks to its variety of nutritious ingredients. It is considered a plant-based protein and contains dietary fiber, vitamins such as B1, C, K, A, E, and folic acid, and minerals including potassium, magnesium, calcium, iron, zinc, and phosphorus. This ensures a nutritious and balanced meal, making it rich in essential nutrients.
Health Benefits of Beans with Mixed Vegetables:
1. Improves Digestion with Dietary Fiber:
- The fiber helps regulate bowel movements.
- Soaking and boiling the beans reduces gas and makes them easier to digest.
2. Supports Heart Health:
- Contains antioxidants that protect the heart and blood vessels.
- Fiber and potassium help lower cholesterol and blood pressure.
3. A Complete Plant-Based Protein Source:
- Beans Are Rich in Plant Protein.
- Suitable for Those Following a Plant-Based Diet.
4. Aids Weight Management:
- Beans provide a feeling of fullness for a long time.
- Low in calories — one cup of beans contains around 245 kcal.
5. Prevents Chronic Diseases:
- Antioxidants help reduce the risk of heart disease, diabetes, and some types of cancer.
6. Boosts Immunity:
- The vitamins, minerals in the mixed vegetables, beans, and spices help strengthen the immune system, repair tissues, and stimulate collagen production.
- Supports the formation of red blood cells and promotes a healthy nervous system.
Easy to Prepare and Delicious:
- Ideal for family and friends, this dish is suitable for everyone and quick and easy to prepare.
- Perfect for family and friends who request plant-based meals from you.
- A joyful cooking experience with a wonderful aroma that fills your kitchen.
Ingredients – Healthy Bean Recipe with Mixed Vegetables (6 Servings)
To prepare a healthy and nutritious bean recipe with a variety of fresh vegetables, enough for a family meal of 6 people, the recipe is easy and homemade.
We only need a selection of fresh vegetables rich in strong flavors and nutrients:
Cooking Ingredients
- 2 cups of beans, soaked overnight in warm water with a pinch of salt
- 2 medium onions
- 2 medium carrots
- 2 medium tomatoes
- 2 medium potatoes
- 6 cloves of garlic
- 4 tablespoons of vegetable oil
- Fresh parsley, chopped
- A pinch of salt
- A pinch of black pepper
- A pinch of cumin
- 2 bay leaves
- 1 stalk of fresh celery
- cooking water
How to Garnish the Dish Before Serving
in order to give it an attractive look that stimulates the appetite, along with a strong flavor and delicious taste, you can add:
- 2 tablespoons of olive oil
- A sprinkle of finely chopped parsley
- A few cubes of fresh hot chili pepper
- A few small cubes of onion, finely diced
You may choose to add all of them or only some, but each ingredient contributes a delicious flavor that is hard to do without.
Perfect as a Vegetarian Dish, Delicious with Meat Too
The mix of fresh and varied vegetables along with the garnishing ingredients make the bean dish a healthy, delicious,tasty, and nutrient-rich recipe. making it a perfect choice for a family lunch or dinner for those looking for a healthy and tasty meal.
How to Cook Healthy Beans with Vegetables Step by Step – A Simple, Protein-Rich Vegan Recipe:
Are you looking for a protein-rich and easy-to-make recipe? The healthy beans with vegetables dish is an ideal choice, The metod that we will mentions is suitable for anyone seeking a nutritious, delicious, and easy homemade meal. Following these detailed steps to make beans with vegetables at home will help you succeed from the very first try. and you’ll discover that it’s actually an easy recipe made with healthy and delicious ingredients.
The cooking time for the recipe
90 minutes.
Step 1: Pre-Cooking
- Soaking the beans in advance is the first step in making this recipe, they should be soaked overnight in hot water with a pinch of salt.
- When it’s time to start cooking, rinse them well, then place them in a pot of water.
Cooking time:
boil for about 45 minutes.
At the same time, don’t forget to prepare the vegetables needed for this simple and quick recipe and start following the next steps at the same time.
Easy and Quick Way to Prepare Soaked Beans:
It’s important to note that if you want to cook soaked beans quickly, you can do so. You can soak them overnight, then boil them in water, rinse, and store them in the freezer. This way, they can be cooked anytime you want or need them.
Step 2: Preparing the Flavor Base
- Place the finely chopped onions or diced onion cubes in a pot.
- Add the chopped or sliced carrots, minced garlic, chopped parsley, oil, salt, black pepper, cumin, and bay leaves.
Cooking tip for a delicious dish:
the secret to a delicious beans and vegetables stew lies in this step
- Keep the heat very low.
- Add a little water each time the pot dries out, about half a cup.
- Stir occasionally, preferably using a wooden spoon.
Cooking time:
about 20 minutes, until the onions soften completely.
Step 3 :Adding Potatoes for a Thick and Rich Texture
- Add diced potatoes.
- Add about half a cup of water.
- Keep adding a little water each time the pot starts to dry.
- Stir occasionally with a wooden spoon.
Cooking time:
about 15 minutes.
Step 4: Adding the Soaked and Boiled Beans
- Rinse the soaked and boiled beans well.
- Add them to the pot.
- Continue adding a little water each time the broth re reduces— about half a cup each time.
Cooking time:
about 25 minutes.
Step 5: Cooking the Vegetables Well
Once the vegetables are half-cooked.
- Light the heat well.
- Add plenty of water — about 5 cups until the beans and vegetables are fully cooked.
- Slightly lower the heat, when the water starts to boil.
Cooking time:
about 15 minutes.
Step 6:Adding the Final Vegetables – Grated tomatoes and Celery.
- Add a stalk of celery to give the stew a fragrant aroma.
- Add the grated tomatoes to give the broth a beautiful red color.
- Add about one more cup of water and let the stew cook until the sauce becomes thick and rich.
Cooking time:
about 15 minutes.
Step 7 – Final Step : Final Touc and Serving.
Once the dish is fully cooked
- turn off the heat.
- leave the pot uncovered for about 10 minutes to allow the stew to thicken naturally.
Cooking notes:
- The secret to a thick texture is adding chopped potatoes.
- The secret to a delicious sauce is starting with low heat and gradually adding a little water when the pot dries out, while stirring with a wooden spoon.
To garnish the dish when serving.
decorate the dish with toppings such as
- Parsley.
- Olive oil
- Onions
- Chili peppers.
Either some or all of them — for a rich aroma and a wonderful flavor.
All these detailed steps for preparing beans with vegetables at home prove that this dish is truly simple, quick, and full of flavor and nutrients. It’s classified as a protein-rich vegan meal, and its colorful, vibrant presentation makes it perfect for family lunches or dinners.
Do not hesitate to prepare this nutritious and delicious dish for your loved ones and enjoy a complete meal.
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