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    Home » Recipes » Autumn

    Comforting Seven Bean Stew [vegan & gluten-free]

    This simple and comforting seven bean stew features a medley of dried lentils, pinto beans, navy beans, black eyed peas, kidney beans and black beans.  A hearty and down right delicious stew this time of year.  This recipe is vegan and gluten-free.

    JUMP TO RECIPE

    overhead image of seven bean soup in a metal dish.

    Due to positive and valuable reader feedback, the name of this recipe has been updated to a 'stew' rather than a soup. The text has also been updated to include helpful tips and instructions.

    Comfort food in a bowl

    It's been very cold here on the Island which makes me crave soups and stews day in and day out, especially when I'm on the mend. Stew always makes me feel so good.

    This simple recipe for seven bean stew is made with a blend of dried beans which I found stashed in the back of our pantry.  Good thing dried beans last a while.  Beans are high in fiber and are a good source of plant-based protein. I include beans and legumes in my diet every single day.

    Cooked beans make up the bulk of the stew which is hearty and down right comforting this time of year.  Soaking time aside, this recipe comes together nicely and makes for a filling lunch or dinner with a piece of toasty bread.

    a ¾ angle shot of seven bean soup recipe.

    A medley of 7 beans and lentils

    This comforting 7 bean stew features a hearty mix of the several dried beans noted below. However, you can use any type of dried beans you like. Below, I also share notes on replacing dried beans with canned beans.

    • brown lentils
    • pinto beans
    • navy beans
    • black eyed peas
    • red lentils
    • kidney beans
    • black beans
    a close up image of a mix of dried beans in a measuring cup.

    This recipe is

    • Vegan
    • Gluten free
    • Hearty and delicious
    • Easy to make
    • High in fiber
    • Contains a 7 bean variety

    If you use low sodium broth and tomatoes, you can eliminate a lot of the sodium, if you are concerned about that. I typically use low sodium versions when a recipe need something from a can or package. To compensate (because I love salt) I sometimes add fresh Celtic sea salt right after cooking time is up.

    A note about vegetable stock, tomato paste & gluten

    Most vegetable stocks are gluten-free, unlike beef and chicken stock. However, be sure to check the label on your particular brand of stock or bouillon to make sure it is gluten-free. The same goes for tomato paste.

    an angled image of seven bean soup recipe on a wooden surface with a pot in the background.

    Notes about using dried beans

    I prefer to cook my own beans rather than rely on canned ones for this recipe. The main reason being price—it doesn't get any cheaper than dried beans. While you do have to invest some time in soaking the beans overnight, it's worth the effort. 

    Dried beans also last quite a long time. However, they certainly don't last forever; very old dried beans will never cook properly and you'll end up with a hard indigestible stew.

    EDIT: I have read that if you live in a place with hard water, that can also interfere with the beans softening up. As such, a small amount of baking soda will adjust the pH of the water and will help with softening the beans.

    As such, be sure to source dried beans in your bulk section that are frequently refreshed. Alternatively, you can buy packaged dried beans, but check the best before date to make sure they're not older than a year.

    If you want some great information on the benefits of soaking beans and how to do it, I like to refer to this article.

    two images side by side showing a hand scooping seven bean stew from a pot.

    Using canned beans for this recipe

    If you are short on time, or forget to pre-soak the beans, canned will also work for this seven bean stew. If you prefer to used canned beans,  be sure to reduce the simmering time to 15-20 minutes max.

    You may not be able to find all varieties of canned beans. As such, you can purchase a few varieties you like. Kidney beans, black beans, navy beans and lentils are fairly easy to find at your local grocer.

    As well, you will need to triple the measurement of beans. Dried beans typically bulk up 2-3 times their size once soaked. Therefore, use 3 cups of your favourite canned beans for this recipe.

    a closeup shot of seven bean soup on a wooden surface.

    Helpful tips for making the perfect Seven Bean Stew

    • Don't boil the beans too much. Boiling can cause them to fall apart.
    • Source fresh dried beans - again, dried bean older than a year will take much longer to cook and may never soften up.
    • Cook the beans just until tender. Over cooking will also result in the beans turning to mush.
    • For gluten sensitivities or intolerance, make sure you use a gluten-free vegetable stock and tomato paste for this recipe.
    an overhead close up image of seven bean stew.

    More comfort food recipes

    If you love this vegan seven bean stew, check out some of my other favourite soup and stew recipes below:

    Winter Vegetable Soup with Chickpeas and Wild Rice

    Sweet Potato Soup with Red Lentils & Hemp Seeds

    Creamy Leek, Potato and White Bean Soup

    Moroccan Chickpea Cauliflower Soup

    a backlit shot of soup with dried beans in a measuring cup.
    Seven Bean Soup
    4.86 from 7 votes
    Print

    COMFORTING SEVEN BEAN STEW [vegan and gluten-free]

    A hearty and comforting meal on any chilly day. This simple seven bean soup is high in fiber, contains plant-based protein and is vegan and gluten-free. This recipe can also be made with canned beans to save on time (see recipe notes on how to substitute).

    Course Main Course
    Cuisine American
    Keyword 7 bean stew, seven bean soup, seven bean stew
    Prep Time 10 minutes
    Cook Time 1 hour 30 minutes
    Soaking Time 12 hours
    Total Time 13 hours 40 minutes
    Servings 4 people
    Calories 255 kcal
    Author Heidi Richter

    Ingredients

    • 2 tablespoon olive oil
    • 1 medium yellow onion diced
    • 1 clove garlic diced
    • 2 stalks celery chopped
    • 1 cup dried seven (7) bean mix or a mix of the following dried legumes: green lentils, pinto beans, navy beans, black eyed peas, red lentils, kidney beans and black beans
    • 4 cups vegetable Stock
    • 2 cups water
    • 1-28 oz can diced tomatoes
    • 3 tablespoon tomato paste
    • 2 teaspoon chili powder
    • salt and pepper to taste
    • chopped parsley for garnish

    Instructions

    1. Rinse the dried bean mixture and pick them over (if your your particular brand doesn't indicate that they have been).

    2. Add the dried beans to a large bowl and add enough cold water to cover them by a several inches. Allow the beans to soak for at least 12 hours. When you are ready to start making the soup, drain and rinse the beans well. Set aside.

    3. In a large soup pot, heat the olive oil over medium high then add the onion, celery and garlic and cook, stirring regularly until the onion become translucent (about 5-7 minutes).

    4. Add in the drained beans, tomatoes, tomato paste, chili powder, vegetable stock, and water. Bring mixture to boil then reduce heat to medium low and simmer, stirring occasionally, for 1 hour and 30 minutes or until the beans and fully cooked and softened.

    5. Season with salt, pepper and garnish with fresh diced parsley. Serve with a side of toasted bread.

    Recipe Notes

    If you prefer to used canned beans and lentils for this recipe, use 3 cups of your choice to substitute for 1 cup dried bean mix. You will need to reduce the simmering time to 15-20 minutes max, otherwise the beans will break down too much.

    Nutrition Facts
    COMFORTING SEVEN BEAN STEW [vegan and gluten-free]
    Amount Per Serving
    Calories 255 Calories from Fat 72
    % Daily Value*
    Fat 8g12%
    Saturated Fat 1g6%
    Sodium 1076mg47%
    Potassium 820mg23%
    Carbohydrates 37g12%
    Fiber 8g33%
    Sugar 6g7%
    Protein 11g22%
    Vitamin A 980IU20%
    Vitamin C 8mg10%
    Calcium 56mg6%
    Iron 4mg22%
    * Percent Daily Values are based on a 2000 calorie diet. This is an approximation of the nutrition offered in this recipe, and is created using a nutrition calculator. I am not a nutritionist and cannot guarantee accuracy. If your health depends on nutrition information, please calculate again with your preferred calculator.
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    About Heidi Richter

    Heidi is the recipe developer, photographer and gardener behind The Simple Green. She fuels her passion for food, gardening and photography with plenty of matcha tea and sourdough bread.

    Reader Interactions

    Comments

    1. Denise says

      February 02, 2019 at 4:49 pm

      Recipe is great however more broth is required to have a real soup consistency, otherwise it's more like the consistency for a chili.

      Reply
      • Heidi Richter says

        February 02, 2019 at 6:57 pm

        Thank you, Denise! I am happy you like the recipe and I will make a note of your feedback for the recipe. Have a wonderful day!

        Reply
    2. Barb says

      April 13, 2019 at 10:36 pm

      5 stars
      We really enjoyed this recipe. It's raining out and cold this made the whole house smell divine. We shall have this one again. I personally liked the hearty thickness of this soup, it is almost like chili. We added a spoon full of sour cream and corn bread for a near perfect meal!
      .

      Reply
      • Heidi Richter says

        April 14, 2019 at 12:52 am

        Hi Barb! I'm really happy to hear you like the recipe and thank you kindly for the feedback 🙂 Hope you have a wonderful weekend!

        Reply
    3. Sophie says

      October 25, 2019 at 2:43 am

      5 stars
      I’m so happy that I discovered this soup recipe! Thanks you - my family loves this soup and I make it almost weekly. I ads 3 chunky chopped carrots and some frozen corn to thicken it up even more.

      Reply
      • Heidi Richter says

        October 25, 2019 at 3:30 am

        I'm so happy to hear that you and your family like the recipe, Sophie! Thanks so much for the feedback!

        Reply
    4. ed says

      September 11, 2020 at 8:06 pm

      4 stars
      Nice starter idea. But it's a bit heavy on the salt. Is that added? Or is it naturally in the ingredients?

      Reply
      • Heidi Richter says

        September 12, 2020 at 7:50 pm

        Hi Ed! The nutritional information is auto-generated, so it may not be entirely accurate. However, if you're concerned about sodium levels, you could opt for low or no sodium added canned tomatoes and vegetable stock, as well as limit the amount of salt added for flavour. Hope this helps 🙂

        Reply
    5. Alouette Yanqui says

      May 22, 2021 at 10:19 pm

      Hi!
      Can this recipe be adapted for the slow cooker?
      Thank you.

      Reply
      • Heidi Richter says

        May 24, 2021 at 7:06 pm

        Hi Alouette! I haven't made this recipe in the slow cooker before, however, I will certainly give it a go and update the recipe accordingly!

        Reply
    6. Christie Hardan says

      June 20, 2021 at 4:01 am

      5 stars
      Love this recipe!

      Reply
      • Heidi Richter says

        June 20, 2021 at 6:31 am

        So glad to hear it, Christie!

        Reply
    7. Marion says

      July 08, 2021 at 6:37 pm

      5 stars
      Oh, I adore this recipe this all those delicious flavours. So hearty and cozy. Thank you for this recipe!

      Reply
      • Heidi Richter says

        July 08, 2021 at 7:10 pm

        SO happy you like it, Marion!

        Reply
    8. Phoebe says

      July 12, 2021 at 10:59 am

      5 stars
      Absolutely loved this! We didn’t have tomato paste so used harissa instead, and it worked super well having the spices like cumin - added a diced carrot at the start, and served it with a knobbly seedy sourdough loaf. To die forrrrr! Oh and by boiling the dried beans for 5 minutes and letting them sit in the hot water for a while I didn’t even have to soak overnight, which was handy for a last minute dinner decision.

      Reply
      • Heidi Richter says

        July 13, 2021 at 6:38 pm

        That's so wonderful! Thank you for sharing that tip, Phoebe! Glad you enjoyed the recipe!

        Reply

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    Hi! I'm Heidi, the recipe developer, gardener, and photographer behind The Simple Green. I specialize in simple and seasonal plant-based recipes, both sweet and savory!

    Learn more about me.

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