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Kidney Bean Stew

pastryparrot1's picture
Kidney beans are loaded with protein, folate, iron, phosphorous, copper and manganese. It is also low in fat, cholesterol and sodium. Kidney beans are a fantastic source of dietary fiber. This stew is nice and spicy. I served it with brown rice and a fresh onion and tomato salsa.
  Dry kidney beans 1 Pound
  Olive oil 35 Gram
  White onion 1 Large, chopped
  Garlic 5 Clove (25 gm), minced
  Bell pepper 1 Small, chopped finely
  Chilli pepper 1 Medium, minced (Optional)
  Tomatoes 3 Large, peeled, chopped
  Ground cumin 1 Tablespoon
  Oregano 1 Tablespoon
  Tomato paste 1 Tablespoon
  Cooking liquid 4 Cup (64 tbs)
  Red onion 1⁄2 Medium, chopped sliced
  Lime 1⁄2 Medium, juiced
  Salt 3 Teaspoon (to taste)
  Pepper 2 Teaspoon (to taste)

1. Rinse the beans thoroughly and place in a bowl.
2. Cover with water and soak overnight. The next day, remove the beans from the soaking liquid and place in a pot.
3. Cover with fresh water and cook until tender.

4. To a pot, pour 2 tablespoon olive oil and heat.
5. Put the onion and cook for about 6 minutes.
6. Add the garlic and mix. Cook for about 2 minutes until fragrant.
7. Put the bell pepper and chilli pepper. Mix well and cook for about 4 more minutes.
8. Add the tomatoes. Make a well in the middle and add the cumin. Add 2 teaspoon oil and mix well.
9. Cook for about ½ minute and mix. Add the oregano and tomato paste. Mix well.
10. Put the cooked beans plus 4 cups of their liquid to the cooked onions. Mix well.
11. Season with 2 teaspoon salt and 2 teaspoon black pepper (or more to taste). Mix well and bring pot to a simmer. Cook for about 1 hour.
12. While the beans are cooking place the red onions and tomato in a bowl. Add the lime juice and remaining salt (or more to taste). Mix well and set aside.

13. In a serving plate, serve the cooked beans with rice. Garnish with the onion and tomato salsa.

Recipe Summary

Difficulty Level: 
Side Dish
Cook Time: 
70 Minutes

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Average: 3.8 (3 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 280 Calories from Fat 50

% Daily Value*

Total Fat 6 g8.7%

Saturated Fat 0.79 g3.9%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 754.6 mg31.4%

Total Carbohydrates 46 g15.2%

Dietary Fiber 11.4 g45.7%

Sugars 5.8 g

Protein 15 g29.1%

Vitamin A 15.9% Vitamin C 51.4%

Calcium 11.2% Iron 31%

*Based on a 2000 Calorie diet

Kidney Bean Stew Recipe Video