Red Bean Stew

This Red Bean Stew is an easy one-pot meal that’s got lots of flavors and is simple to make. Mix kidney beans along with potatoes, Middle Eastern-inspired spices, and tomatoes for a flavorful stew that is comforting and satisfying. A healthy and hearty vegetarian or vegan 35-minute dinner to make for a busy weeknight!

I love one-pot dishes where you just add simple, everyday ingredients and it turns into something pretty special. This Red Bean Stew is one such dish.

Kidney beans, tomatoes, potatoes, Middle Eastern spices, and spinach all combine into a nourishing meal.

Using simple ingredients to make a hearty meal is usually the dinner that turns out the best.

I make this stew for my family multiple times a year because it takes no time to make and produces a stew that is filling and satisfying with plenty of fiber and protein!

Bean stew is a popular dish in Lebanese culture called Fasolia that pairs beans with tomatoes and distinct Lebanese spices.

My twist on kidney bean stew is vegetarian or vegan, with the smoky flavors of cumin and smoked paprika for a dish of comfort everyone will enjoy.

This was inspired by my Fesenjan - Persian Walnut Stew on this site, and pairs well with this Rocca Salad and some fluffy rolls.

Why You'll Love This Recipe

This red bean stew is quick and simple but also super hearty.

Double or triple the recipe for a big family meal.

It contains high fiber and protein coming front he kidney beans and potatoes.

This recipe uses canned kidney beans to save yourself some time in the kitchen. But you can use dried and prepare them beforehand. See this guide for how to cook beans.

Feel free to adjust the spices and seasonings to your personal tastes.

Just 226 calories per hearty portion!

Ingredients

You only need simple ingredients for this kidney bean stew, plus fresh vegetables and spices.

• Kidney Beans - The main attraction of the stew, these red beans add fiber, protein, and a satisfying texture.
• Olive Oil - Used to saute the vegetables to release their flavor.
• Garlic & Onion - Infuses the dish with classic garlic and onion flavors popular in any stew.
• Spices - You’ll need ground cumin, smoked paprika, and cinnamon to flavor the stew.
• Carrots & Potatoes - Add a bulk of traditional stew vegetables to the mix.
• Vegetable Stock & Water - Help to thin out the stew and give it flavor.
• Chopped Tomatoes - Adds a pop of red color and bright tomato flavor.
• Salt & Pepper - Helps balance the flavors.
• Spinach - Gives a healthy dose of greens to the stew.
• Lemon Juice - Adds a bright flavor and acidity.
• Garnish - Use chopped cilantro/coriander, toasted pumpkin seeds, and yogurt (or vegan yogurt) to make a great finishing touch to the dish.

Please see the recipe card below for quantities.

Instructions

Wondering how to make this Middle Eastern-inspired kidney bean stew recipe? It's easy! Just follow this step-by-step photo tutorial. Then, scroll down for the recipe card for the full ingredients list and recipe method.

Cook the onion: Heat the oil in a large pan, then add the onion and fry for 7 minutes or until softened.

Cook the spices: Add the garlic and spices and cook for 1 minute.

Add the beans and vegetables and cook: 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.

Add spinach: Stir in the spinach and lemon juice and cook for a further 2 minutes or until wilted.

Serve the kidney bean stew. To serve, add the pumpkin seeds to a dry frying pan over 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.

Top Tips

Ensure that the onions are well cooked before moving on to the next stage, for maximum flavor.

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.

Make sure you simmer the stew just until the vegetables are fork-tender to prevent them from being too mushy.

Serving Suggestions

Serve over a bed of Turmeric Rice or Spinach Rice.

Great for dipping a crusty piece of Homemade Naan Bread or some fluffy Milk Rolls.

Serve with a cold glass of Cucumber Collins Cocktail for a refreshing palate cleanser.

Serve the savory stew along with a piece of sweet Date & Walnut Bread for a great flavor contrast.

It's also great with vibrant Turmeric Bread.

Variations

Instead of spinach, use chopped kale, chard greens, or beet greens for a boost of nutrition.

Kick up the spice by adding a hint of chili flake, jalapenos, or Chili Garlic Oil.

Add some curry flavor by adding in some of your favorite dried curry seasonings.

Change up the vegetables by adding a mix of parsnips or sweet potatoes.

Storage

Storing: Cooked and cooled kidney bean stew can be stored in an airtight container for 4-5 days before reheating and serving. 

Freezing: Pour cooled kidney bean stew into an airtight container or freezer-safe bag and release as much air as possible. If using a bag, lay flat. Freeze for up to 4 months before defrosting in the fridge overnight before reheating and serving. 

FAQs

More Recipes Using Beans

Spanish Beans with Tomatoes
Popped Beans with Herbs
Mexican Bean Soup
Baked Beans with Turmeric

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📖 Recipe

Red Bean Stew

Kate Hackworthy | Veggie Desserts

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.

5 from 9 votes

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Prep Time 5 mins

Cook Time 30 mins

Total Time 30 mins

Course Dinner

Cuisine Middle Eastern

Servings 4

Calories 226 kcal

Equipment

• Pot

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

 

• 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

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. 

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.

Great for dipping a crusty piece of Homemade Naan Bread.

Nutrition

Calories: 226kcalCarbohydrates: 34gProtein: 11gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gSodium: 940mgPotassium: 951mgFiber: 11gSugar: 10gVitamin A: 8283IUVitamin C: 22mgCalcium: 125mgIron: 5mg

The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.

Tried this recipe?Mention @kateveggiedesserts or tag #veggiedesserts! I love seeing your recreations.