Beans are at the center of most traditional, ancient diets because they’re affordable, filling, shelf-stable, and deeply nourishing. Long before protein powders and supplements, beans provided steady energy, fiber, and minerals that supported daily life.

Here’s a no fuss, pantry-friendly, high-fiber/protein, one pot stew:

Ingredients

• 1 can cannellini beans, drained & rinsed
• 1 can black beans, drained & rinsed
• 1 can kidney beans, drained & rinsed
• 1 small yellow onion
• 3-5 cloves garlic (or garlic powder)
• 1 cup jarred marinara
• 2 cups broth (any kind)
• 1–2 tsp smoked paprika
• 1 tsp cumin
• 1 tsp chili powder (optional, for warmth not spice)
• Salt + pepper
• Olive oil

Instructions

Sauté the base:
Heat 1–2 tbsp olive oil in a pot. Add onion and sauté 3–4 min. Add garlic.

Season:
Stir in smoked paprika, cumin, chili powder. Cook ~30 seconds until fragrant.

Add liquids:
Pour in marinara and broth. Bring to a simmer.

Add beans:
Add all three beans. Stir and let simmer 10–15 minutes.

You can use a potato masher to mash some of the beans for a thicker stew.

Taste + adjust:
Add salt, pepper and more of the other spices as needed

Serve

• Over rice
• With garlic bread
• As a thick chili in a bowl
• Topped with shredded cheese or avocado

Enjoy!