African Bean Stew

This African Bean Stew is an easy, comforting, and filling 30-minute meal! Warm spices are simmered together with kidney beans, plantain, okra, and hearty vegetables in just one pot. Naturally gluten free and vegan!

Just like my Brazilian beef stew, this African Bean Stew is filled with comforting, rich, and hearty flavors. Both of these one-pot dishes are packed with colorful veggies and fun international spices to make every spoonful a unique experience. This African stew in particular is an easy 30-minute meal that comes together in one pot and features bold and fresh African-inspired flavors.

One of the best things about this vegetarian stew recipe is that it feeds 4 people but can easily be doubled to feed a large crowd. All you need is a large Dutch oven or soup pot to throw it together. The leftovers are just as good days later and can even be frozen and reheated for a healthy, protein-packed dinner in a pinch!

Vegetarian bean stew ingredients

• Kidney beans - Precooked or canned beans are the easiest. You can easily swap the kidney beans for black, pinto, red, or cannellini beans if you prefer!
• Vegetables - Onion, garlic, celery, carrots, tomatoes, and tomato paste are combined to create a flavorful stew base. 
• Plantain - Also known as a cooking banana, this banana-looking green fruit is very starchy and becomes sweeter once it’s cooked.
• Okra - This fuzzy green vegetable has an earthy and sweet flavor. It’s also a great natural stew thickener!
• Vegetable broth - Use vegetable broth to keep this recipe vegetarian/vegan or replace it with beef, chicken, or bone broth.
• Spices - Paprika, cumin, coriander, chili, curry powder, salt, and pepper help this soup taste extra savory, warm, and a little spicy.

How to make African bean stew

This 30-minute stew is simple to make, packed with nutritious veggies, and is a delicious one-pot dinner! I recommend making it in a Dutch oven, but it can also be made in a large soup pot on the stove.

Step 1: Heat some olive oil in a large pot over medium heat. Sauté the onion, garlic, carrots, and celery until softened. 

Step 2: Next, add the tomatoes, tomato paste, and spices. Give everything a good stir.

Step 3: Once the tomatoes have been incorporated, add the vegetable broth, kidney beans, okra, and plantains to the pot. Stir well before covering with a lid and letting the stew simmer.

Step 4: You’ll know the African bean stew is done when all of the individual ingredients have been warmed through. Serve each bowl with a sprinkling of fresh coriander or cilantro and enjoy!

Serving suggestions

This vegetarian stew is really hearty and comforting, which is why I recommend you eat it alongside some lighter sides. I like serving each bowl with French bread dinner rolls, kale pomegranate salad, and sweet potato steak fries to really make the meal complete. 

Variations

You can easily make this African bean stew recipe your own by including your favorite veggies or toppings, just like most other vegetarian soups and stews. Try adding any of these to customize each serving:

• Potatoes
• Cabbage
• Carrots
• Spinach or kale
• Bell peppers
• Black beans
• Beef
• Chuck or short rib
• Chicken
• Turkey
• Lamb

As for toppings, go ahead and add a dollop of sour cream or shredded cheese on top, or bake the stew in a baking dish with a layer of mashed potatoes or even puff pastry.

Storing and freezing bean stew

To store, allow the leftovers to cool before transferring them to an airtight container. The soup will stay fresh in the fridge for up to 4 days.

To freeze, place the cooled soup into an airtight container or ziploc bag. Keep in the freezer for up to 3 months. 

To reheat, add the refrigerated or thawed African bean stew to a large pot and heat over medium heat until the stew reaches your desired temperature. 

Looking for more hearty stew recipes?

• Beef Stew with Creamy Polenta
• Easy 20-Minute Fish Stew
• Instant Pot Sausage Chickpea Stew
• Easy Shrimp Stew
• Low Carb Keto Beef Stew