Gut Health Recipes: Batch-Cook Mixed Bean and Veggie Stew

A Nutritionist Approved Plant-Powered Staple Recipe for a Healthier Gut

If you’re looking for an easy, nutrient-packed recipe to batch cook for the week, my favourite Mixed Bean and Veggie Stew is perfect for you.

It’s versatile, vegan and freezer-friendly, which makes it simple to include beans in your meals every day.

Packed with a rainbow of vegetables and hearty beans, it’s a tasty plant-based recipe that supports gut health, balances blood sugar, and keeps you fuller for longer.

The Recipe: Mixed Bean and Veggie Stew

Ingredients:

• 2 tbsp olive oil

• 1 large onion, diced

• 2 garlic cloves, minced

• 2 celery stalks, chopped

• 2 carrots, diced

• 1 red pepper, diced

• 1 courgette, diced

• 1 cup chopped kale or spinach

• 2 tins mixed beans, drained and rinsed (or use 400g dried beans, soaked and cooked)

• 2 tins chopped tomatoes

• 1 tbsp tomato purée

• 1 tsp smoked paprika

• 1 tsp ground cumin

• 1 tsp dried oregano

• ½ tsp chilli flakes (optional)

• 500ml vegetable stock

• Juice of ½ a lemon

• Fresh parsley or coriander, chopped (for garnish)

• Salt and black pepper to taste

Method:

1. Heat the olive oil in a large pan over medium heat. Sauté the onion, garlic, celery, and carrots for 5–7 minutes, until softened. I often use frozen soffrito and garlic powder or the food processor to chop everything if I’m short on time.

2. Add the red pepper, courgette, smoked paprika, cumin, oregano, and chilli flakes. Cook for another 3 minutes, stirring to combine.

3. Stir in the tomato purée, mixed beans, and tinned tomatoes. Pour in the vegetable stock, bring to a boil, and reduce to a simmer.

4. Let the stew simmer for 25–30 minutes, stirring occasionally, until the vegetables are tender and the flavours meld together.

5. Stir in the kale or spinach in the final 5 minutes of cooking. Squeeze in the lemon juice and season with salt and black pepper.

6. Serve hot, garnished with fresh parsley or coriander.

Storage Tip:

Allow the bean stew to cool completely before dividing it into portions. Store your mixed bean stew in the fridge for up to 5 days or freeze for up to 3 months.

How to Use This Bean Stew in Your Meals

1. Quick Lunch Bowls: Add a scoop of the stew to cooked quinoa, brown rice, or wholegrain couscous for a balanced meal.

2. Taco Fillings: Use the stew as a hearty base for plant-based tacos. Top with avocado, salsa, and a dollop of yoghurt.

3. Stuffed Veggies: Spoon the stew into roasted peppers, aubergines, or baked potatoes for a quick, colourful dinner.

4. Soup Base: Blend a portion of the stew with vegetable stock for a quick bean and veg soup.

5. On Toast: Spread the stew over wholegrain sourdough toast and add a fried egg for a quick and filling breakfast or snack.

6. Side Dish: Serve it alongside grilled chicken, salmon, or tofu for an extra veggie boost.

Why Beans Deserve a Place in Your Daily Diet

Beans are often referred to as a “superfood” for good reason. These humble legumes are packed with health benefits, making them an essential addition to a balanced diet:

1. Rich in Fibre for Gut Health

Beans are an excellent source of dietary fibre, especially prebiotic fibre, which feeds the good bacteria in your gut. A healthy gut microbiome is essential for digestion, immune function, weight management and even mood regulation.

2. Help Regulate Blood Sugar

The combination of protein, fibre, and complex carbohydrates in beans slows down digestion and helps stabilise blood sugar levels. This makes them ideal for supporting energy levels and managing cravings.

3. Packed with Plant-Based Protein

For plant-based eaters, beans are a fantastic protein source. They provide the building blocks for muscle repair, hormone production, and overall cell function.

4. Affordable and Sustainable

Beans are not only budget-friendly but also one of the most environmentally sustainable protein sources, requiring less water and fewer resources to produce than animal proteins.

5. Loaded with Micronutrients

Beans are rich in essential vitamins and minerals like folate, iron, magnesium, and potassium, supporting everything from energy production to heart health.

Batch Cooking for Success

Making a large pot of this Mixed Bean and Veggie Stew ensures you always have a healthy option on hand. As a nutritionist, I often make this bean stew as part of my meal prep routine.

Including beans in your daily diet doesn’t have to be complicated—just a scoop of this stew added to your meals can make a big difference to your health.

Start batch cooking this tasty recipe as part of your time-saving meal prep routine, and let this healthy bean stew become your go-to staple for your weekly meals!

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Online Nutritionist Programmes for Hormonal Health & Weight Loss

Simple Nutritionist Approved Recipes for Hormonal Health & Weight Loss

Hi I’m Lisa, BANT registered nutritionist, specialising in hormonal health and weight loss for perimenopause, hypothyroidism or PCOS.

I provide online nutrition advice and functional testing for women locally in Manchester, across the UK and Europe. Book your FREE no-obligation introductory call to find out more.

For more tips on healthy eating and simple nutritionist approved recipes for hormonal health and weight loss or meal plans, get in touch with me or check out my nutrition programmes, designed to help busy women lose weight naturally and balance their hormones.

DISCLAIMER: The content on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.