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Jamaican style kidney bean stew

Jamaican style kidney bean stew

First introduced to me by my mother, Kidney bean stew is a great belly-filling meal that is rich in various minerals, vitamins, fiber, antioxidants, and of course protein. You very well could just live off of kidney bean stew. I know I could.

First introduced to me by my mother, Kidney bean stew is a great belly-filling meal that is rich in various minerals, vitamins, fiber, antioxidants, and of course protein. You very well could just live off of kidney bean stew. I know I could.

40 minutes cooking time

Ingredients

  • 800g kidney beans (2 cans) Serves 5

  • 3 -6 potatoes / sweet potatoes (either or both)
  • 10-15 cherry tomatoes (around 200g of tomatoes)
  • 3 spring onions
  • 3 garlic cloves
  • Small sized ginger
  • 2 carrots
  • Coconut Cream or milk (For a more creamy, less watery stew)

Essential seasonings

  • Black pepper or table pepper (2 teaspoons)
  • All purpose seasonings ( 2 teaspoons)
  • Salt (2 ½ teaspoons)
  • Curry Powder (2 teaspoons)

Optional

  • Spinach
  • 3 mint leaves (secret game changer ingredient)

      40 minutes cooking time

      Ingredients

      • 800g kidney beans (2 cans) Serves 5

      • 3 -6 potatoes / sweet potatoes (either or both)
      • 10-15 cherry tomatoes (around 200g of tomatoes)
      • 3 spring onions
      • 3 garlic cloves
      • Small sized ginger
      • 2 carrots
      • Coconut Cream or milk (For a more creamy, less watery stew)

      Essential seasonings

      • Black pepper or table pepper (2 teaspoons)
      • All purpose seasonings ( 2 teaspoons)
      • Salt (2 ½ teaspoons)
      • Curry Powder (2 teaspoons)

      Optional

      • Spinach
      • 3 mint leaves (secret game changer ingredient)

          Method

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          Step 1: Have all your ingredients at hand and ready, then beginning chopping your potatoes, as these will take the longest to cook.

          Step 2: Throw your chopped potatoes into boiling water for 10-15 minutes to soften,

          • try to ensure your potatoes don’t become too soft though as we don’t want them to mush too much in the stew so keep the fire low and check frequently.

          Step 3: Now grab your carrots and skin them before chopping, once done throw them in with your potatoes to cook.

          • We throw them in now instead of with the potatoes, as carrots cut thins take much less time to cook

          Step 4: Next Chop up your spring onion, garlic, tomatoes and ginger and get ready to begin frying!

          Step 5: Grab a large pan and pour some oil to begin the cooking process.

          Step 6: Throw your chopped onions and garlic into the frying oil on a medium heat till lightly golden. Then add in the tomatoes as a counter balance to the explosive flavours of the onion and garlic,

          as you add in your tomatoes, add in some coconut cream or milk to smoothen the curry and give it that velvety rather than watery texture.

          Step 7: Add in salt, black pepper and curry powder. (You may season to taste, I use about a teaspoon and a ½)

          Step 8: Now you want to pour in one of your kidney bean cans, water and all, however your second can should be drained of its water, before emptied for its beans. to ensure the stew doesn’t become too watery.

          • (Note: If you have dry kidney beans just add in 150ml of water to the mix)

          Step 9: Mix in your beans with the rest of the pan, then add salt, a dash of curry powder

          Step 10: Continue to mix well and taste for any last adjustments.

          Close the lid and leave to simmer on low ~ 10-15 minutes

          Step 11: Throw in your chopped carrots, potatoes and spinach, then mix well

          After you’ve left your pan to simmer for 10-15 minutes on low heat, give it a stir and a taste, tweak it how you see fit and maybe dash some more mixed herbs on top, if you’re a mixed herbs fiend like me :)

          Finished!

          Jamaican-style kidney bean stew

          Recipe by ZedekCourse: MainCuisine: JamaicanDifficulty: Easy

          Servings

          5

          servings

          Cooking time

          40

          minutes

          First introduced to me by my mother, Kidney bean stew is a great belly-filling meal that is rich in various minerals, vitamins, fiber, antioxidants, and of course protein. You very well could just live off of kidney bean stew. I know I could.

          Ingredients

          • 800g kidney beans (2 cans) Serves 5

          • 3 -6 potatoes / sweet potatoes (either or both)

          • 10-15 cherry tomatoes (around 200g of tomatoes)

          • 3 spring onions

          • 3 garlic cloves

          • Small sized ginger

          • 2 carrots

          • Coconut Cream/milk or oat milk(For a more creamy, less watery stew)

          • Seasonings
          • Black pepper or table pepper (2 teaspoons)

          • All-purpose seasonings ( 2 teaspoons)

          • Salt (2 ½ teaspoons)

          • Curry Powder (2 teaspoons)

          • Optional
          • Handful of spinach

          • 3 mint leaves

          Directions

          • Have all your ingredients at hand and ready, then beginning chopping your potatoes, as these will take the longest to cook.
          • Throw your chopped potatoes into boiling water for 10-15 minutes to soften,
            try to ensure your potatoes don’t become too soft though as we don’t want them to mush too much in the stew so keep the fire low and check frequently.
          • Now grab your carrots and skin them before chopping, once done throw them in with your potatoes to cook.
          • Next Chop up your spring onion, garlic, tomatoes and ginger and get ready to begin frying!
          • Grab a large pan and pour some oil to begin the cooking process.
          • Throw your chopped onions and garlic into the frying oil on medium heat till lightly golden. Then add in the tomatoes as a counterbalance to the explosive flavours of the onion and garlic. as you add in your tomatoes, add in some coconut cream or milk to smoothen the curry and give it that velvety rather than watery texture.
          • Add in salt, black pepper and curry powder. (You may season to taste, I use about a teaspoon and a ½)
          • Now you want to pour in one of your kidney bean cans, water and all, however, your second can should be drained of its water before emptying for its beans. to ensure the stew doesn’t become too watery.
          • Mix in your beans with the rest of the pan, then add salt, a dash of curry powder
          • Continue to mix well and taste for any last adjustments.
          • Close the lid and leave to simmer on low for ~ 10-15 minutes
          • Throw in your chopped carrots, potatoes and spinach, then mix well and leave to sit.

          Notes

          • If you have dry kidney beans just add in 150ml of water to the mix

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