Creamy 3 Bean Stew

There is nothing better than a hot plate on a cold winter's day and this Creamy 3 Bean Stew is just that! Filled with beans, which are high in iron and magnesium, you'll be sure not to miss out on the key minerals that your body needs. Enjoy with a piece of bread to make it that much better.


  • 1 tbsp grapeseed oil

  • 1 onion, diced

  • 2 carrots, diced

  • 3 cloves garlic, minced

  • 1 zucchini, diced

  • 5 portabella mushrooms, diced

  • 400 g can garbanzo beans, drained

  • 400 g can black beans, drained

  • 400 g can kidney beans, drained

  • 400 g can tomatoes

  • 400 g can cream of tomato soup

  • 1 tsp oregano

  • 1 tsp black pepper

  • 1 vegetable stock cube, crumbled

  • 2 tbsp sour cream

  • Small bunch fresh parsley, chopped (optional)


1. Heat oil in a large saucepan, and add the diced onion and carrot.

2. Cook over a medium heat, stirring regularly, until the onion has softened. Add the garlic, zucchini and mushrooms, and cook for another 5 minutes, until the vegetables are beginning to soften.

3. Add the three drained cans of beans, can of tomatoes, and can of tomato soup. Also add the oregano and black pepper, along with a crumbled stock cube (or just some salt, if you prefer).

4. Bring to a simmer, and cook for around 20-30 minutes, stirring occasionally, until the liquid has reduced to produce a thick sauce.

5. Add the cream, mix to combine, and serve warm, garnished with fresh parsley if desired.