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, fibers, antioxidants, and of course protein. You very well could just live off of kidney bean stew. I know I could.

35 minutes cooking time

Must have Ingredients:

  • 800g kidney beans (2 cans) Serves 5
  • 3 -6 potatoes / sweet potatoes (either or both)
  • 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
  • *Hidden Secret ingredient*
  • 3 mint leaves

Method

Why not check out some  other recipes? 

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!

I really hope you enjoyed this recipe tutorial, or you even tried it out yourself! This dish is as wholefood as it gets and with each bite, you can rest assured that your health is in your hands. So please even if you don’t make this dish use it as inspiration to begin taking on the challenge of making healthy meals to improve your wellbeing, both mentally and physically!

p.s – Let me know if you found the secret ingredient

For the full recipe video be sure to check out AllDayPlantBased on Youtube.