Hearty Kidney Bean Stew(Heart Healthy)
A hearty, heart-healthy stew featuring kidney beans, vegetables, and aromatic seasonings, perfect for comforting, nutritious meals suitable for vegetarians and bean lovers alike.
Ingredients
- 2 (15 oz.) cans red kidney beans, drained ⓘ
- 1 to 2 Tbsp. water ⓘ
- 2 bay leaves ⓘ
- 1/8 tsp. black pepper ⓘ
- 2 to 3 medium potatoes, peeled and cubed ⓘ
- 1 Tbsp. parsley, chopped ⓘ
- 1/2 tsp. marjoram ⓘ
- 1 c. vegetable broth ⓘ
- 1 large onion, chopped ⓘ
- 1 tsp. salt ⓘ
- 1/4 to 1/2 tsp. turmeric ⓘ
- 2 to 3 carrots, cut into 1/2-inch cubes ⓘ
- 1/2 tsp. basil ⓘ
Instructions
- In a blender, puree 1 cup of beans with 1 cup of vegetable broth until smooth. Set aside.
- In a large saucepan, heat water and sauté chopped onion until softened.
- Mix in the seasonings, except parsley.
- Add the bean puree and simmer, covered, for 10 minutes.
- Add cubed potatoes and carrots; cook for 5 minutes.
- Stir in the reserved beans and cook for an additional 5 minutes.
- Sprinkle with chopped parsley and serve.
Tips & Substitutions
For added depth, consider incorporating smoked paprika or a splash of hot sauce to enhance the flavors. If you're low on kidney beans, black beans can be a good substitute. You can also use sweet potatoes instead of regular potatoes for a touch of sweetness. Adjust the seasoning according to your taste preferences, as some may prefer a spicier stew. Serve with crusty bread for a heartier meal.
Serving Suggestions
This Hearty Kidney Bean Stew pairs beautifully with crusty bread or a side salad, such as Vermont Apple Slaw, to complement its flavors. You can also serve it alongside a refreshing Sparkling Berry Punch for a complete meal. For a touch of creaminess, consider adding a dollop of yogurt or a sprinkle of cheese before serving.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove over medium heat, adding a splash of vegetable broth if the stew thickens too much. Alternatively, you can microwave it in a microwave-safe bowl, stirring occasionally until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Hearty Kidney Bean Stew(Heart Healthy) contains roughly 1598 calories, with 38g protein, 252g carbohydrates, and 55g fat. It is an excellent source of vitamin A (231% of the Daily Value), dietary fiber (177% of the Daily Value), and iron (156% of the Daily Value). Note that it is relatively high in sodium, at 983mg per serving (43% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this stew in a slow cooker?
Yes, you can easily adapt this recipe for a slow cooker. After sautéing the onions and mixing in the seasonings, transfer everything to the slow cooker along with the bean puree. Cook on low for 6-8 hours or high for 3-4 hours until the vegetables are tender.
Is this stew suitable for a vegan diet?
Absolutely! This Hearty Kidney Bean Stew is entirely plant-based and fits well within vegan recipes. The ingredients are all vegan-friendly, making it a nutritious option for those following a vegan lifestyle.
Can I freeze the stew for later?
Yes, this stew freezes well! Allow it to cool completely before transferring to airtight containers. It can be frozen for up to 3 months. To reheat, thaw in the refrigerator overnight and reheat on the stove or microwave until heated through.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).