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 Large, chopped
5 Clove (25 gm), minced
1 Small, chopped finely
1 Medium, minced (Optional)
3 Large, peeled, chopped
4 Cup (64 tbs)
1⁄2 Medium, chopped sliced
1⁄2 Medium, juiced
3 Teaspoon (to taste)
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.