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A wholesome and deeply flavorful stew made from scratch with dried kidney beans, fresh vegetables, and aromatic herbs. This comforting, plant-based meal is slow-simmered for a rich taste, perfect for a nourishing dinner.
For 6 servings
Prepare the kidney beans
Cook the beans
Build the stew base
A wholesome and deeply flavorful stew made from scratch with dried kidney beans, fresh vegetables, and aromatic herbs. This comforting, plant-based meal is slow-simmered for a rich taste, perfect for a nourishing dinner.
This american recipe takes 90 minutes to prepare and yields 6 servings. At 158.13 calories per serving with 8.58g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or supper.
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Simmer the stew
Finish and serve
Add 1/2 teaspoon of red chili flakes or a finely chopped jalapeño along with the garlic for a spicy kick.
Stir in a cup of cooked quinoa or some crumbled firm tofu during the last 10 minutes of simmering to boost the protein content.
Add a large handful of chopped spinach or kale in the last 5 minutes of cooking for extra vitamins and minerals.
If you're short on time, use two 15-ounce cans of kidney beans (rinsed and drained) instead of dried beans. Your total cook time will be about 40 minutes.
Kidney beans are an excellent source of plant-based protein, which is essential for muscle repair and building, keeping you full and satisfied.
The beans and vegetables provide a significant amount of dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and supports heart health.
Fresh vegetables like carrots, celery, and tomatoes are loaded with essential vitamins (like A and C) and antioxidants that help protect your body from damage.
This stew is low in sodium and saturated fat. The fiber and potassium from the beans and vegetables contribute to maintaining healthy blood pressure levels.
Yes, this Kidney Bean Stew is very healthy. It's packed with plant-based protein and fiber from the beans, and rich in vitamins and minerals from the fresh vegetables. Using fresh ingredients and minimal salt makes it a nutritious, heart-healthy meal.
One cup of this stew contains approximately 220-250 calories, making it a satisfying yet light meal. The calories primarily come from the beans and vegetables.
Absolutely. After soaking, pressure cook the beans for about 25-30 minutes. Then, you can use the sauté function to cook the vegetables and simmer the final stew for about 15 minutes.
Yes, this stew freezes beautifully. Let it cool completely, then transfer to freezer-safe containers. It can be stored for up to 3 months. Thaw overnight in the refrigerator before reheating.
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