Veggie Bean Stew with California Avocados

HomeRecipesDietDairy FreeVeggie Bean Stew with California Avocados

Total Time: 15 min

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Cook Time: 10 min

Prep Time: 5 min

Nutrition Facts

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Nutrition information
per serving

Calories 540

Total Fat 24g

Saturated Fat 3g

Trans Fat 0g

Polyunsaturated Fat 3.5g

Monounsaturated Fat 14g

Cholesterol 0mg

Sodium 820mg

Total Carbs 0g

Dietary Fiber 27g

Total Sugars 10g

Protein 21g

Potassium 1529mg

Vitamin A 81 mcg; Vitamin C 20 mg; Calcium 179 mg; Iron 62 mg; Vitamin D 5 mcg; Folate 168 mcg; Omega 3 Fatty Acid 0.26 g

% Daily Value*: Vitamin A 10%; Vitamin C 20%; Calcium 15%; Iron 35 %; Vitamin D 25%

*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Homemade or prepared vegetable broth plus canned beans, fresh veggies and California Avocado create a delicious veggie bean stew that is ready in minutes.

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Serves: 4

Ingredients
Instructions

1 Tbsp. olive oil 1 cup white or yellow onions, diced 1 cup sliced white or brown mushrooms (chopped if large slices) 1 clove garlic, minced 1/2 tsp. red pepper flakes 32 oz. low sodium vegetable broth 1/2 tsp. sea salt, or to taste 3 (15.5 oz) cans low sodium or no salt added beans (such as 1 can each of cannellini beans, garbanzo beans and kidney beans), rinsed and drained 4 cups baby spinach or other greens 2 ripe, Fresh California Avocados

Heat the oil over medium heat in a Dutch oven or stockpot. Add the diced onions and stir, cooking until translucent.
Stir in the mushrooms, garlic and red pepper flakes; cook until fragrant (about 1 minute).
Add the broth and salt (if using). Bring to a simmer then stir in the beans. Remove ½ cup of the beans and broth.
Gently stir in the spinach until it is wilted and the beans are hot.
Just before serving, seed, peel and dice the avocado. In a small blender combine about ¼ of the avocado and the reserved beans and broth. Blend until smooth. (This step also can be done by hand using a fork to mash the beans, avocado and broth together.) Stir the mixture back into the pot to thicken the stew. If a thicker stew is desired continue simmering for a few minutes.
Taste and adjust seasonings if needed. Ladle the stew into serving bowls and top with the remaining diced avocado.

Variations:

For a meaty stew add smoked pork or sausage, smoked turkey, chopped bacon or crumbled Italian sausage.
To prepare in a slow cooker, add the sauteed onions, mushrooms and garlic to the slow cooker, followed by the broth and beans. Cook on low for up to 8 hours, then follow the rest of the instructions. The spinach texture and color is best if added just before serving and cooking until wilted.
To prepare in a multicooker or Instant Pot® follow the manufacturer instructions for a bean stew and add the avocado just before serving.

Serving Suggestion: Serve with a slice of crusty bread.

Beverage Pairing: Dry Riesling or lager beer.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.