Comforting Bean and Fennel Stew

Nourishing and belly filling

A warm bowl of hearty bean stew is sure to bring comfort to a miserable day. Nourishing and belly filling this stew is packed with mood lifting B vitamins from the beans. Fennel which is a great aid to help with digestion; poor digestion is link to poor emotional health. Vitamin D rich mushrooms also aid in lifting moods (especially since we are lacking it so much in the colder months).  Easy to make up, keep in the fridge and reheat during the week for quick comforting meals. This recipe includes using canned organic bpa free beans to make this a quick meal to put together but please feel free to cook your beans from scratch.

What you will need: large saucepan, mixing spoon, strainer, knife and cutting board.

Makes- 5 servings


  • 1 tbsp heat safe oil such as sunflower or avocado oil
  • 1 large onion, chopped
  • 4 garlic cloves, minced
  • ½ tsp cumin
  • 1 tsp chili flakes
  • ½ tsp fennel seeds
  • 1 ½ tsp himalayan salt
  • 1 bay leaf
  • freshly ground black pepper
  • 1 tsp thyme
  • 1 large or 2 small fennel bulbs
  • 10 shiitake mushrooms, cleaned and diced
  • 1 –  28 oz can crushed tomatoes (bpa free can)
  • 2 –  14 oz can black beans (bpa free can)
  • 1 –  28 oz can chickpeas (bpa free can)


  1. Heat oil in saucepan over medium heat.
  2. Chop up onion and mince garlic, add to pan along with all the spices. Cook for a few minutes stirring together.
  3. Remove stalks off of fennel and remove any damaged outer layers of the bulb. Chop up the entire bulb and add to the saucepan.
  4. Clean and remove ends of mushroom stalks and slice, add to the saucepan.
  5. Add the diced tomatoes to the pan, rinse beans and add them as well.
  6. Stir together and let it simmer on medium to low heat for about 30 minutes.
  7. Serve warm and enjoy.

Recipe by. Susanna Deering, RHN