This stew is the definition of "comfort food" in a bowl. We combine the richness of legumes with a selection of fresh vegetables to create a hearty, nourishing, and deeply aromatic spoon dish. It’s an ideal recipe for the coldest months or for those days when your body calls for an extra dose of fiber and minerals. By skipping fatty cured meats and using Bonsalt , we achieve a bold traditional flavor that is completely heart-healthy, helping keep blood pressure under control.
Estimated time: 50 minutes
Difficulty: ⭐
Servings: 4 people
Ingredients
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400g cooked legumes (you can mix chickpeas and white beans)
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2 large carrots
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1 medium zucchini
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1 leek (white part only)
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150g flat green beans
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1 ripe tomato
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1 teaspoon sweet paprika
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1 bay leaf
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3 tablespoons extra virgin olive oil (EVOO)
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1 teaspoon Bonsalt
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1 liter of water or natural vegetable stock
Nutritional Analysis and Total Macros
Discover the true value of what you cook. Here is the nutritional breakdown per serving:
| Category | Nutrient / Component | Amount (per serving) | Benefit and Source |
| Macronutrients | Protein | 11.2g | Satisfying plant protein |
| Healthy Fats | 9.8g | Heart health (EVOO) | |
| Carbohydrates | 28.5g | Slow-release energy | |
| Key Minerals | Potassium (Bonsalt) | 610mg | Muscle and nerve function |
| Sodium (Bonsalt 0%) | 0.0mg | Blood pressure control | |
| Vitamins and Other | Dietary Fiber | 12.0g | Digestive health and blood sugar control |
| Total Calories | 265 kcal | Balanced one-dish meal |
Professional Step-by-Step Preparation
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Cleaning and chopping: Wash and chop all the vegetables. Slice the carrots, dice the zucchini, cut the green beans into 3 cm pieces, and finely julienne the leek.
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Aromatic sauté: In a large pot, heat the olive oil and sauté the leek until tender. Add the carrots and green beans, and cook for 5 minutes.
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Flavor base: Grate the tomato and add it to the pot. Cook until the tomato loses its moisture. Add the sweet paprika and stir quickly so it doesn't burn.
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Cooking the vegetables: Cover with the water or stock, add the bay leaf and zucchini. Cook over medium heat for 15-20 minutes until the carrots are tender.
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Adding the legumes: Add the cooked legumes (rinsed well if they are canned) and the teaspoon of Bonsalt . Let everything simmer gently for another 10 minutes so the flavors meld.
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Texture: If you prefer a thicker broth, you can blend a couple of tablespoons of the legumes with a little broth and return the mixture to the pot.
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Resting: Turn off the heat and let it rest for 5 minutes before serving so the stew can settle and develop its aromas.
Nutritionist Tips
This stew is an excellent tool for improving intestinal transit thanks to its very high fiber content. By using Bonsalt , we eliminate the ingredient that usually makes spoon dishes feel heavy or cause fluid retention.
For an extra vitamin boost, you can add a handful of chard or fresh spinach at the end of cooking. It’s the perfect recipe to share health and flavor with your friends or family!
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