This meal is not only hearty and delicious, but also full of various nutrients, thanks to vegetables, spices, and beans. Try this spicy bean stew when you need some extra warmth! To make this meal a complete protein, add a gluten-free grain like rice or quinoa!

Spicy Bean Stew [Vegan, Gluten-Free]







  • 1 tablespoon coconut oil
  • 1 large onion, chopped
  • 1 small jalapeno pepper, finely chopped
  • 1 medium carrot, thinly sliced
  • 5 medium tomatoes, chopped
  • 3-4 garlic cloves, grated or crushed
  • 1/2 teaspoon turmeric
  • 2 teaspoons chili powder
  • 1 teaspoon cumin, ground or seeds
  • Unrefined sea salt and black pepper, to taste
  • Pinch of chili flakes
  • 4 tablespoons tomato paste
  • 4 cups cooked pinto or red kidney beans, rinsed and drained
  • 2 cups water
  • Handful of fresh cilantro or parsley (to top)
  • 1 avocado, sliced (to top)
  • Drizzle of fresh lemon juice (to top)


  1. Heat oil in a large pot over medium heat, add the onions and jalapeno pepper and sauté for about 5 minutes until the onions become translucent and golden in color
  2. Add the carrot, tomatoes, garlic, turmeric, spices, and tomato paste, stir and cook for 2-3 minutes until fragrant
  3. Pour in the beans and water, cover, and bring to a boil. Then reduce heat to medium-low and let it simmer for about 20 minutes for the flavors to come together. Taste test and adjust the seasonings as needed
  4. Top with cilantro/parsley, avocado slices, and lemon juice and serve with a side of brown rice or quinoa. Enjoy!

Nutritional Information

Per Serving Calories: 352 | Carbs: 59 g | Fat: 10 g | Protein: 18 g | Sodium: 558 mg | Sugar: 9 g Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.