Blue Zone Crockpot Bean and Vegetable Stew
Blue zone crockpot recipes center on beans, vegetables, olive oil and herbs, and this stew follows that pattern. Chickpeas, white beans, carrots, greens and tomatoes simmer in a garlicky broth that is hearty without any meat. It is a simple, plant-forward slow cooker meal.
Blue Zone Crockpot Bean and Vegetable Stew
Course: Main CourseDifficulty: Easy6
servings15
minutes7
hoursChickpeas, white beans and vegetables simmer in a tomato-herb broth. Greens and lemon go in at the end.
Ingredients
2 cans (15 oz each) chickpeas, drained and rinsed
1 can (15 oz) cannellini beans, drained and rinsed
1 large yellow onion, diced
3 carrots, peeled and diced
3 celery stalks, diced
5 cloves garlic, minced
1 can (14.5 oz) crushed tomatoes
4 cups low-sodium vegetable broth
1/4 cup extra virgin olive oil
1 teaspoon dried oregano
1 teaspoon dried rosemary
1 bay leaf
1 teaspoon kosher salt
1 bunch kale or Swiss chard, stemmed and chopped
2 tablespoons fresh lemon juice
Chopped parsley, for serving
Directions
- Add the onion, carrots, celery and garlic to a 6-quart slow cooker.
- Add the chickpeas and cannellini beans on top.
- Pour in the crushed tomatoes and vegetable broth.
- Add half the olive oil, the oregano, rosemary, bay leaf and salt, and stir to combine.
- Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours, until the vegetables are very tender.
- Mash about one cup of the beans against the side of the pot with a spoon to thicken the broth.
- Stir in the kale or chard.
- Cover and cook on HIGH for 15 to 20 minutes, until the greens are wilted and soft.
- Remove the bay leaf and stir in the lemon juice.
- Ladle into bowls, drizzle with the remaining olive oil and top with parsley.
Notes
- Use dried beans only if you soak them overnight and boil them for 10 minutes first, which is unnecessary with canned. Add a diced sweet potato or a handful of small pasta for extra body. Refrigerate for up to 5 days or freeze for 3 months. It tastes even better the next day.
What makes this a blue zone style slow cooker meal
The long-lived regions people call blue zones share a few habits at the table: beans as the center of the plate, lots of vegetables and greens, olive oil as the main fat, herbs instead of heavy sauces and little or no meat. This stew follows that pattern without being fussy.
The slow cooker suits it well. Beans and root vegetables like long, gentle cooking, and the herbs and olive oil blend into a broth that tastes much more than the simple ingredients.
It also happens to be inexpensive, which makes it a good everyday meal for a family on a budget.
There is no need to peel or fuss, and the stew is almost impossible to overcook.
Ingredient notes for a bean stew
Canned chickpeas and cannellini beans: Drain and rinse them to remove the canning liquid. They save hours and are already safe to eat.
Extra virgin olive oil: Use a good one and save half for the end. Raw drizzled oil tastes fruitier than oil cooked for hours.
Kale or chard: Remove the tough stems. Kale takes a little longer to soften, and chard cooks down fast.
Dried rosemary and oregano: Both stand up well to long cooking. Crush them in your palm before adding.
Crushed tomatoes: They give the broth body. Choose a no-salt-added can if you are watching sodium.
Vegetable broth: Choose low sodium, and taste before adding extra salt, since canned beans carry salt too.
Tips for a thick, flavorful stew
Mash some beans: Crushing a cup of beans against the side of the pot makes the broth creamy with no flour or cream.
Add greens at the end: Hours in the pot turn greens grey and bitter. A short finish keeps them green and tender.
Most common mistake: Skipping the lemon juice. Beans and tomatoes need acid at the end, otherwise the stew tastes heavy and flat.
Chop vegetables evenly: Pieces of the same size cook at the same rate, so you do not end up with hard carrots in a soft stew.
Use the good broth: Since the stew has no meat, the broth does the flavor work. Choose a vegetable broth you would happily sip on its own.
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Swaps and variations
Swap the chickpeas for black-eyed peas or lentils. Add a sweet potato in place of one carrot for extra sweetness. A pinch of red pepper flakes and a spoonful of tomato paste give it more kick.
A swap that does not work is raw dried kidney beans. They contain a toxin that slow cooking does not destroy unless they are boiled first, so stick with canned.
For a heartier bowl, add a half cup of small pasta or barley in the last hour, along with another cup of broth.
What to serve with bean and vegetable stew
Serve with crusty whole grain bread or a scoop of brown rice. A salad of cucumber, tomato and a little olive oil on the side keeps it light. A sprinkle of crumbled feta works if you eat dairy.
A drizzle of olive oil, a squeeze of lemon and fresh parsley over each bowl is the finishing touch that makes the stew taste like a meal.
Storing, freezing and reheating
Cool the stew and refrigerate in a sealed container for up to 5 days. The flavors deepen overnight, so leftovers are often better than the first bowl.
Freeze in portions for up to 3 months. Reheat on the stove with a splash of broth, since the beans soak up liquid while they sit.
Cool the stew quickly by dividing it into shallow containers, which keeps the beans from souring in the middle of a deep pot.
Pin itBlue Zone Crockpot Bean and Vegetable Stew at a glance
- Prep time: 15 minutes
- Cooking time: 7 hours
- Servings: 6 servings
- Ingredients: 16, led by (15 oz each) chickpeas, (15 oz) cannellini beans, yellow onion, carrots
Tips for Blue Zone Crockpot Bean and Vegetable Stew
Use dried beans only if you soak them overnight and boil them for 10 minutes first, which is unnecessary with canned. Add a diced sweet potato or a handful of small pasta for extra body. Refrigerate for up to 5 days or freeze for 3 months. It tastes even better the next day.
Blue Zone Crockpot Bean and Vegetable Stew FAQ
How long does Blue Zone Crockpot Bean and Vegetable Stew take?
Blue Zone Crockpot Bean and Vegetable Stew takes 7 hours of cooking after 15 minutes of prep.
How many people does Blue Zone Crockpot Bean and Vegetable Stew serve?
This recipe makes 6 servings.
What do I need to make Blue Zone Crockpot Bean and Vegetable Stew?
16 ingredients, led by (15 oz each) chickpeas, (15 oz) cannellini beans, yellow onion, carrots. Amounts are in the recipe card above.
