Recipe description
June 14, 2026
Pinto Bean Vegetable Stew
Cozy Pinto Bean Vegetable Stew boosts fiber for gentle digestion.
High Fiber
Legume Rich
Plant Based
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
Your Microbiome Match
Connect your microbiome test results to see how this recipe matches your personal gut profile.
—
Microbiome match
Log in or add a microbiome test to unlock your personal recipe match based on your gut microbiome results.
Unlock your personal microbiome match
Log in or create an account to connect your test results and personalize recipe recommendations.
Alignment with Your Personal Profile
Create a free account to see how well this recipe aligns with your diets, allergies, intolerances and selected health topics.
--
Overall
You indicated the following dietary preferences:
This recipe supports the following dietary preferences:
You indicated the following allergies:
We found the following allergens in the recipe ingredients: celery, egg, tree_nut
This section will check whether the recipe contains ingredients that may conflict with your intolerances.
This section will show how well the recipe aligns with selected gut-related topics such as IBS, bloating or reflux.
This section will show how well the recipe aligns with selected health topics such as blood sugar, cholesterol or inflammation.
Unlock your personal recipe match
Create a free account and complete a short profile to replace these placeholders with your personal recipe scores.
✓ Save diets and preferences
✓ Check allergies and intolerances
✓ Match recipes to gut goals
✓ Save better recipe recommendations
Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, fiber, and slow-carb vegetables.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, pinto
32
tablespoon
Oil, olive
2
tablespoon
Onion, red
1
piece
Garlic
3
piece
Carrot
2
piece
Celery
2
piece
Capsicum, red
1
piece
Tomato
2
piece
Tomato, paste
2
tablespoon
Stock powder
2
teaspoon
Salt
1
teaspoon
Instructions
1
In a large pot, heat olive oil over medium heat.
2
Add diced onion and minced garlic; sauté until onion is translucent.
3
Add chopped carrots and bell pepper; cook for 5 minutes.
4
Stir in pinto beans, vegetable broth, thyme, salt, and black pepper.
5
Bring to a boil, then reduce heat and simmer for 20-25 minutes.
6
Add spinach and cook for an additional 5 minutes until wilted.
7
Serve hot and enjoy your cozy stew.
More Recipes For Your Gut
Nutrition
270 kcal
Calories
14 g
Protein
38 g
Carbohydrates
12 g
Fiber
6 g
Sugar
4 g
Fat
0.5 g
Saturated fat
0.8 g
Salt
FAQ
Is Pinto Bean Vegetable Stew vegan or vegetarian?
Yes. It’s plant‑based and contains no meat or dairy unless you add them.
What makes this stew good for digestion and gut health?
Pinto beans provide dietary fiber and prebiotic compounds, and the variety of vegetables adds polyphenols that support gut bacteria.
Can I make this gluten-free?
Yes. The recipe uses ingredients that are typically gluten-free; check any spice blends you add for gluten.
Can I use dried beans instead of canned?
Yes, but dried beans need to be soaked and cooked longer; canned beans are faster.
How should I store leftovers?
Cool and refrigerate in a sealed container for 3–4 days; freeze for longer storage.
Can I customize the vegetables?
Yes, swap in your favorites. Keep chunks similar in size and cook until tender.
How do I season it without too much salt?
Start with a small amount of salt, taste as you go, and use herbs and spices like cumin, paprika, chili, garlic, and onion.
Is it suitable for meal prep?
Yes. It stores well in the fridge or freezer and often tastes better after resting.
How can I serve it?
Serve on its own or with rice, quinoa, crusty bread, or cornbread for a filling meal.
Your Gut Has a Story. Read It — Then Fix Potential Problems
Full microbiome sequencing + Gut Health Index. Metabolic pathways, diversity, keystone species. Personalized plans available (diet, supplements, diary, recipes). EU lab + Maastricht University spin-off + GDPR-safe.