Middle Eastern · Dinner
Red Kidney Bean Stew
A weeknight Middle Eastern stew of red kidney beans simmered in a tomato and onion base with garlic, cumin, coriander and warm cinnamon until thick and glossy. Finished with lemon juice and fresh parsley, it is ladled over rice or scooped with flatbread for a hearty vegetarian dinner.
$3
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
331Calories
13.9gProtein
11.2gFat
46.5gCarbs
8.4gSugar
16.8gFiber
707mgSodium
0mgChol
1.7gSat Fat
980mgPotassium
115mgCalcium
4.9mgIron
0mcgVitamin B12
15mgVitamin C
vegan
vegetarian
gluten-free
high-fiber
low-calorie
spice-route
hidden-gems
vegan
gluten-free
low-calorie
Instructions
1
Prep
Finely chop the onion and mince the garlic. Measure the beans, canned tomatoes, cumin, coriander, cinnamon, and chili powder.
2
Saute
Heat the olive oil in a small saucepan over medium heat. Cook the onion for 4 to 5 minutes, stirring often, until soft and translucent.
3
Simmer
Stir in the garlic, cumin, coriander, cinnamon, and chili powder and cook for 1 minute over medium heat until fragrant. Add the canned tomatoes, vegetable stock, and kidney beans. Bring to a simmer over medium-low heat and cook uncovered for 20 minutes, stirring occasionally, until the sauce thickens and coats the beans.
4
Finish
Stir in the lemon juice and season with salt and black pepper to taste. Simmer for 1 minute over low heat until glossy, then plate into a shallow bowl and scatter the parsley over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 2 1/4 cups440g cooked red kidney beans
- 11 medium onion
- 4 cloves4 cloves garlic
- 1 cup120g, a third of a 14oz can canned tomatoes
- 2 tbsp2 tbsp olive oil
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp ground coriander
- 1/2 tsp1/2 tsp ground cinnamon
- 1/2 tsp1/2 tsp chili powder
- 1/2 cup120ml vegetable stock
- 2 tsp2 tsp lemon juice
- 2 tbsp2 tbsp parsley
- salt, to taste
- black pepper, to taste
