Red Bean Stew
User Reviews
5.0
39 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
30 mins
-
Servings
4
-
Calories
226 kcal
-
Course
Dinner
-
Cuisine
Middle Eastern
Red Bean Stew
Report
This Red Bean Stew is an easy one-pot meal with kidney beans, potatoes, spices, and tomatoes for a tasty 35-minute stew. Vegan or vegetarian.
Share:
Ingredients
- 1 tablespoon olive oil
- 1 red onion diced
- 3 cloves garlic finely chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- 2 carrots peeled and chopped
- 2 medium potatoes peeled and diced
- 2 cups 500ml vegetable stock
- 2 cups 500ml water
- 1 can 400g/15oz kidney beans drained and rinsed
- 1 can 400g/15oz chopped or crushed tomatoes
- salt and pepper
- 3 ½ cups 100g spinach, roughly chopped
- Juice of ½ a lemon
Garnish:
- 1 handful coriander chopped
- 2 tablespoons pumpkin seeds toasted in a dry frying pan
- Yogurt or dairy free yogurt
Add to Shopping List
Instructions
- Heat the oil in a large pan, then add the onion and fry for 7 minutes or until softened. Add the garlic, cumin, paprika and cinnamon and cook for 1 minute.
- Stir in the carrots, potatoes, stock, water, kidney beans and canned tomatoes. Bring to the boil, then reduce the heat and simmer, uncovered, for 25 minutes.
- Stir in the spinach and lemon juice and cook for a further 2 minutes or until wilted.
- To serve, add the pumpkin seeds to a dry frying pan over a medium heat and cook, stirring often for a few minutes until toasted and fragrant.
- Serve the stew topped with toasted pumpkin seeds, coriander, a drizzle of yogurt and a wedge of lemon.
Notes
- For a kidney bean stew with less of a smoky flavor, use regular paprika instead of smoked.
- For a kidney bean stew with less of a smoky flavor, use regular paprika instead of smoked.
- You can easily make this recipe with Mushroom Stock for a deep umami flavor.
- You can easily make this recipe with
- Mushroom Stock
- for a deep umami flavor.
- Make sure you simmer the stew just until the vegetables are fork-tender to prevent them from being too mushy.
- Make sure you simmer the stew just until the vegetables are fork-tender to prevent them from being too mushy.
- Serve over a bed of Turmeric Rice.
- Serve over a bed of
- Turmeric Rice
- .
- Great for dipping a crusty piece of Homemade Naan Bread.
- Great for dipping a crusty piece of
- Homemade Naan Bread
- .
Nutrition Information
Show Details
Calories
226kcal
(11%)
Carbohydrates
34g
(11%)
Protein
11g
(22%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Trans Fat
1g
Sodium
940mg
(39%)
Potassium
951mg
(27%)
Fiber
11g
(44%)
Sugar
10g
(20%)
Vitamin A
8283IU
(166%)
Vitamin C
22mg
(24%)
Calcium
125mg
(13%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 226 kcal
% Daily Value*
| Calories | 226kcal | 11% |
| Carbohydrates | 34g | 11% |
| Protein | 11g | 22% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Sodium | 940mg | 39% |
| Potassium | 951mg | 20% |
| Fiber | 11g | 44% |
| Sugar | 10g | 20% |
| Vitamin A | 8283IU | 166% |
| Vitamin C | 22mg | 24% |
| Calcium | 125mg | 13% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
39 reviews
Excellent
Other Recipes
You'll Also Love
