Servings
Font
Back
0 from 39 votes

Red Bean Stew

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.

Prep Time
5 mins
Cook Time
5 mins
Total Time
30 mins
Servings: 4
Calories: 226 kcal
Course: Dinner
Cuisine: Middle Eastern

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

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Stir in the spinach and lemon juice and cook for a further 2 minutes or until wilted.
  4. 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.
  5. 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

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

% 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.