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

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.

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.

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. 

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

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. 

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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.

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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
• ½ tbs of Italian mixed herbs
• ½ 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

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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

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