Red Bean Stew
User Reviews
5
-
Prep Time
5 mins
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Cook Time
30 mins
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Total Time
30 mins
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Servings
4
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Calories
226 kcal
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Course
Dinner
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Cuisine
Middle Eastern
Red Bean Stew
Description
The Red Bean Stew is prepared by slowly cooking diced red onion with garlic and a blend of spices including ground cumin, smoked paprika, and cinnamon, which provide warmth and subtle smokiness. Carrots and potatoes are added and simmered in vegetable stock and water together with kidney beans and canned tomatoes, creating a thick, rich broth that softens the vegetables.
Fresh spinach and lemon juice are stirred in at the end, adding a slightly acidic brightness and leafy texture. The stew is finished with a garnish of toasted pumpkin seeds, chopped coriander, and a drizzle of yogurt for creaminess and a nutty crunch from the seeds. The overall texture is chunky but tender, with a balanced layering of spice and tang.
This stew can be served with turmeric rice which complements the spices or alongside crusty naan bread, ideal for soaking up the flavorful sauce. It makes a warming and satisfying vegetarian meal, nutritious and filling.
To adjust the smoky flavor, substitute smoked paprika with regular paprika. Use mushroom stock for an umami intensity. Vegetables should be cooked just until fork-tender to maintain texture and avoid mushiness.
Ingredients
- 1 tablespoon olive oil
- 1 red onion diced
- 3 cloves garlic finely chopped
- 1 teaspoon cumin ground
- 1 teaspoon smoked paprika
- ½ teaspoon ground cinnamon
- 2 carrot peeled and chopped
- 2 potato peeled and diced, medium
- 2 cups vegetable stock 500ml
- 2 cups water 500ml
- 1 can Kidney Beans drained and rinsed, 400g/15oz
- 1 can tomatoes 400g/15oz, chopped or crushed
- salt
- black pepper
- 3 ½ cups spinach 100g, roughly chopped
- lemon juice of ½ lemon
Garnish:
- 1 Coriander chopped, handful
- 2 tablespoons pumpkin seeds toasted in a dry frying pan
- yogurt or dairy free yogurt
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
- Use regular paprika instead of smoked to reduce smokiness if preferred.
- Substitute vegetable stock with mushroom stock for added umami depth.
- Simmer the stew until vegetables are just fork-tender to avoid mushy texture.
- Serve the stew over turmeric rice to complement the spices.
- Pair with crusty homemade naan bread for dipping and added texture.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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