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Protein-Rich Peanut Beans Stew


Protein-rich Peanut Beans Stew
Protein-rich Peanut Beans Stew

Looking for a delicious and protein-packed plant-based meal? Try this Protein-Rich Peanut Beans Stew! Each serving provides a whopping 35 grams of protein. Made with black beans, cannellini beans, peas, cauliflower, and peanut butter, this vegan stew is both nutritious and flavorful.


🍽 Serves 4 🕘 35-40 minutes Difficulty: Beginner



  • 1 can cannellini beans

  • 1 can black beans, drained and rinsed

  • 2 cups black rice

  • 1 head of cauliflower, cut into florets

  • 2 cups of thawed peas

  • 1/3 cups of peanut butter

  • 2 tablespoons nutritional yeast

  • 2 tablespoons olive oil

  • 1 onion, finely chopped

  • 4 garlic cloves, minced or chopped

  • 1 tablespoon fresh ginger, grated

  • 1 tablespoon ground cumin

  • 1 tablespoon ground coriander

  • 1 teaspoon turmeric

  • 1 teaspoon smoked paprika

  • 1 teaspoon ground cinnamon

  • 3 cups vegetable broth

  • Salt and pepper to taste


Fresh cilantro/coriander

1/3 cup of chopped peanuts to garnish



  1. Start by cooking the black rice as per the package instructions. Typically, black rice requires about 40-45 minutes to cook, so plan accordingly. Pre-soaking black rice can shorten the cooking process if desired.

  2. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook until it becomes translucent, around 5 minutes. Stir occasionally.

  3. Add the minced garlic and grated ginger to the pot, cooking for another 2 minutes or until fragrant. Add the ground cumin, ground coriander, turmeric, smoked paprika, and ground cinnamon to the pot. Stir everything together.

  4. In the same pot, add the cannellini beans, black beans, thawed peas, and cauliflower florets. Incorporate the peanut butter and nutritional yeast. Pour the vegetable broth into the pot, stirring everything together. Bring the mixture to a boil with the lid on, then reduce the heat and let it simmer for 20-25 minutes without the lid, until the cauliflower is tender.

  5. Taste and season with salt and pepper as desired.

  6. Once the black rice is cooked, fluff it up with a fork and serve it alongside the stew.

  7. Garnish the stew with fresh cilantro/coriander and chopped peanuts before serving, and enjoy!



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