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Syn Free Vegetable and Bean Stew (Stove Top and Instant Pot)

November 19, 2018 6 Comments

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Syn Free Vegetable and Bean Stew – A perfect hearty filling dish to serve on a cold winter’s day.

vegetable and bean stew in a cast iron pot with dumplings in background

An amazing dish to make for Meat Free Mondays, if you are Vegan or simply just fancy a filling vegetable dish.

It’s packed with healthy vegetables, mixed beans and has a delicious flavour that the whole family will enjoy. 

This is one of my go-to recipes to make when I am batch cooking some stew and soup type dishes, as the ingredients are always items I have on hand in my fridge and pantry.

The only hard part is the chopping of vegetables. Unless of course, you use one of these vegetable choppers– It can come in super handy when you have lots of ingredients to dice up.

close up of vegetable and bean stew in cast iron pot

I recommend using a big casserole type pot to cook this in or a dutch oven, my favourite to cook stews and casseroles in, is my Staub Cast Iron Pot.

Own an Instant Pot or Pressure Cooker? You will be pleased to know you can cook this yummy Syn Free Vegetable and Bean Stew in your pressure cooker.

I use an Instant Pot which is basically a 7in1 cooker, which can slow cook, pressure cook, sauté and has various settings for soup, chilli, rice, porridge and even makes yoghurt (I haven’t tried that yet).

Manual high pressure is my choice of setting the majority of the time, picking my own timings depending on what it is I am making.

vegetable and bean stew in cast iron pot with wooden spoon

I use canned beans – six bean blend for the Vegetable and Bean stew, as it adds a great mixture, but you really can add in any beans you have on hand if there is a particular bean you don’t enjoy. I just like all the flecks of different colours from the variety of beans. 

I do recommend using the little bit of fennel, it is okay without, but it really does make such a difference to the flavour. 

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join

Love vegetable dishes like this? Check out some of my other Vegetarian recipes:

  • Vegan Creamy Coconut Mushroom Lentils (Stove Top and Instant Pot)
  • Syn Free Asparagus Soup
  • Easy Syn Free Chickpea and Tomato Soup
  • Low Syn Chinese 5 Spice Chickpeas
  • Sticky Sriracha Mushroom Omelette
  • Syn Free Spicy Sweet Potato and Lentils 
  • Curried Butternut Squash and Brown Rice Soup
  • Coconut Vegetable Curry

or head on over to my FULL RECIPE INDEX with over 850+ delicious Slimming World Recipes all fully searchable by meal type, ingredient, syn value etc. 

bowl of vegetable and bean stew with spoon

What Kitchen Items do I need to make this Syn Free Vegetable and Bean Stew?

  • Kitchen Scales
  • Measuring Spoons
  • Measuring Jug
  • Santoku Knife (perfect knife for chopping veg)
  • Chopping Board
  • Large Casserole Pot or  Instant Pot

close up of vegetable and bean stew in bowl

Love dumplings? Give these Vegan Lentil Dumplings a try, they pair perfectly with this Syn Free Vegetable and Bean Stew.

Gotta love a yummy dumpling in your soup, stew or casserole right? These are not quite like your traditional dumpling, but perfectly hold together and are super easy to make. 

dumplings in bowl of vegetable and bean stew


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Syn Free Vegetable and Bean Stew (Stove Top and Instant Pot)

Syn Free Vegetable and Bean Stew (Stove Top and Instant Pot)

Yield: 6
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes

Syn Free Vegetable and Bean Stew – A perfect hearty filling dish to serve on a cold winter’s day.

Ingredients

  • 1 onion, chopped
  • 2 cloves of garlic, crushed
  • 1 large leek, chopped
  • 2 medium carrots, diced
  • 2 stalks of celery, chopped
  • 300g of butternut squash, chopped
  • 2.5 cups of mixed beans (canned)
  • 2 tbs of tomato paste
  • 6 cups of vegetable stock
  • 1/2 tbs of Italian mixed herbs
  • 1/2 tsp of fennel seed, crushed
  • salt and black pepper
  • cooking oil spray

Instructions

Stove Top:

  1. Spray a large pot over a medium high heat with cooking oil spray
  2. Add the onion, garlic, leeks, celery and carrot and fry for a couple of mins
  3. Add in a little bit of stock to prevent any sticking and continue to fry until the onions are translucent.
  4. Stir in the tomato paste, mixed herbs and fennel.
  5. Add in the beans, butternut squash and stock, then bring to a boil, reduce heat, cover and simmer for 25-30 mins
  6. Season as needed with salt and black pepper and stir through some fresh chopped parsley.

Instant Pot:

  1. Set the Instant Pot to saute mode, spray with some cooking oil spray, and once hot, add in the onion, garlic, leeks, celery and carrot and fry for a couple of minutes.
  2. Add in a little bit of the stock to prevent any sticking and continue to fry until the onions look translucent.
  3. Add in the tomato paste, mixed herbs, fennel, beans, butternut squash and stock and stir to combine.
  4. Add the lid (close valve if not self closing)
  5. Set to 8 mins (manual) high pressure.
  6. Once finished cooking, quick release the pressure.
  7. Season as needed with salt and black pepper and stir through some fresh chopped parsley.

Notes

This recipe is gluten free, dairy free, vegan, Slimming World and Weight Watchers friendly

  • Extra Easy - Syn Free per serving
  • Green/Vegan - Syn Free per serving
  • WW Smart Points - 0 per serving

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

Nutritional information is an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information.

All images and content on Slimming Eats are copyright protected.

Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy. 

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 171Total Fat: 1gSaturated Fat: 0.2gSodium: 818mgCarbohydrates: 33.9gFiber: 8.2gSugar: 6.5gProtein: 7.7g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

© Shevy (Slimming Eats)
Cuisine: Vegan / Category: Main
vegetable and bean stew pin image

It is the responsibility of the Reader to assure the products or ingredients they use in any recipes from Slimming Eats are allergen-free (gluten-free, egg-free and/or dairy-free, for example) or Vegetarian friendly. Slimming Eats assumes no liability for inaccuracies or misstatement about products, opinions or comments on this site.

Nutritional information is an estimate and is to be used for informational purposes only

Looking for some additional support on your weight loss journey? Did you know Slimming Eats has a friendly Slimming World Facebook Support Group where you can get daily meal ideas and recipe ideas? Come and check us out, we’d love to have you join.

Looking for some other recipes? Head on over to my RECIPE INDEX for over 900 Slimming World & Weight Watchers recipes for you to browse through, all fully searchable by meal type, Ingredients, syn value and WW Smart Points etc

All images and content on Slimming Eats are copyright protected.

If you wish to share this recipe, then please do so by using the share buttons provided. Do not screenshot or post recipe or content in full.

* Disclosure: This post may contain affiliate links. As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases. We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.” Check Legal section, for Full Disclaimer, Disclosure and Privacy Policy.

Filed Under: 0 SP, baked beans, beans, butternut squash, by course, by type, carrots, chickpeas, dairy free, Extra Easy, Freezer Friendly, gluten free, grains and legumes, Green, Instant Pot Pressure Cooker Recipes, Kid Friendly, leeks, lunch, main course, One Pot, Recipes, soups, Syn Free, Vegan, vegetables, Vegetarian, Weight Watchers Smart Points Recipes Tagged With: beans, carrots, celery, diet, Extra Easy, Green, healthy eating, leeks, low fat, potatoes, recipe, recipes, slimming eats, slimming world, slimming world recipes, stew, sweet potato, thyme, vegetables, weight watchers

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Reader Interactions

Comments

  1. Caroline

    February 21, 2019 at 12:59 pm

    Waaaay to much liquid for the Instant Pot. Recipe should be edited for Instant Pot version reducing to 3 or max 4 cups of stock. IP version also needs more flavour as it was tasteless – definitely more Italian Herbs (maybe 1 tbsp) it would also benefit from something extra like smoked paprika. I’m now left with loads of tasteless veg which my family won’t eat

  2. Shevy (Slimming Eats)

    February 21, 2019 at 1:10 pm

    This was cooked in the instant pot exactly as recipe states and I definitely didn’t have too much liquid and the flavour was spot on, it was a perfect ratio of stock to veg. Did you add the correct amount of vegetables and beans or adjust anything? 3 or 4 cups definitely is not enough liquid for the amount of vegetables/beans in this recipe. What stock are you using? This is a broth type stew, so is not going to be thick.

  3. Jayshree

    March 18, 2019 at 2:46 pm

    Very nice looks yamm

  4. Moira Fox

    September 29, 2019 at 1:43 pm

    I made this yesterday for a shared lunch today and it was delicious. People asked for the recipe as they enjoyed it so much not knowing it SW friendly. I used the instant pot recipe nd it worked really well. Got another shared lunch next week so may repeat this for my contribution.

  5. Pamela Clark

    October 17, 2019 at 4:30 pm

    Hi

    Can this be frozen. I’ve read through the above and unable to if it can be frozen.

    Kind regards

  6. Shevy (Slimming Eats)

    October 18, 2019 at 2:21 pm

    yes it sure can, enjoy 🙂

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Hey! I am Siobhan, a full-time mum and food blogger. I was born in London but now live in Ontario Canada ...

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