Red Lentil Kidney Bean Stew Recipe
Quick easy recipe with red lentils, kidney beans and veggies
Red Lentil Kidney Bean Stew is perfect to make when you come home feeling tired and hollow inside. You'll feel brand new with the first bite! - Sarah Kingsbury.
Serve this quick easy veggie-bean stew with any whole grain or pasta. It's delicious with quinoa or brown rice.
Red Lentil Kidney Bean Stew featured on SV Blog, one of 10 High Protein Vegan Recipes!
Total Prep and Cook Time: 30 minutes
Yield: 4 Servings
Nutrition Data, 233 g Serving: 263 cal, 34 fat cal, 45g carb, 5g sugars, 4g fat, 247mg sodium, 10g fiber, 14g protein, low Cholesterol, high in Vit. K. & Folate. Estimated glycemic load 19
- 1/2 cup small red lentils (masoor dhal) cooked in 1 cup water - should be quite thick
- 1 can, or 1 1/2 cups, cooked kidney beans, drained and rinsed
- 2 tsp olive oil or other oil
- 1 medium carrot, quartered lengthwise and diced
- 1/2 cup green bell pepper, diced
- 1/2 cup sweet red bell pepper, diced
- 1 stalk celery, quartered lengthwise and diced
- 1 medium potato, peeled and diced
- 1 small bunch of red or green chard, stemmed and chopped in small pieces
- 1 tsp curry powder
- 1/8 tsp hing (asoefetida). Hing is an Indian spice. If you can't find it, leave it out, or substitute 1 clove garlic or 1/4 tsp garlic powder). Some brands of hing also contain gluten.
- 1 tsp dried basil leaves
- 1/4 cup low sodium pasta sauce
- 1 1/2 cups water
- Optional: 1 vegan vegetable bouillon cube
- Optional: For more of a hot spicy taste, add a pinch of cayenne or to taste
- Optional: Salt & pepper to taste
- Add red lentils to 1 cup water, bring to a boil, skim foam, cover and reduce heat to simmer. Cook until soft, 10 - 15 minutes.
- While the lentils are cooking, heat the oil on medium low in a large soup pan
- Prep the vegetables
- Saute the carrot, celery, peppers and potato in oil for 5 minutes
- Add spices and stir 1 minute
- Add the red lentils, water and optional veggie cube
- Bring to a boil, cover and cook on low heat for 10 minutes or until veggies are tender
- Stir in the pasta sauce, kidney beans and chard. Cover and cook for another 5 minutes.
- Add salt and pepper to taste, and serve over cooked grain or pasta
Cooking Kidney beans:
- Kidney beans take 12 - 24 hours soaking. They've had enough when they've doubled in size and have no wrinkles
- Beans have cooked long enough when they're soft enough to mash with your fingers, but still intact
- Beans are generally cooked without salt so they won't be tough, BUT a pinch of salt in the soaking and cooking water helps kidney beans to cook with skins intact. Adding salt adds an hour or so to the cooking time.
- Toxins and Crockpot Cooking: Red and white kidney (cannellini) beans, and black beans, contain the toxin phytohennagglutenin. Red kidney beans contain the highest amount. You can get rid of the toxin through long soaking (12 - 24 hours), with 2 or 3 changes of water, then boiling the beans for 10 - 15 minutes before adding to the crockpot. It's a good idea to preheat the crockpot on high before adding the beans. More info on phytohennagglutenin. Also watch our video, Basic Bean Cooking (with Kidney Beans and Black Eyed Peas) and see our basic bean cooking recipe
- Slow Cooker: After soaking, boiling & skimming the foam, drain beans and add to cooker with cold water to cover. Cover and cook on low for 6 - 8 hours, just until tender.
- For pressure cooking or stovetop cooking, boiling first is not necessary, but beans should always be soaked so they cook more quickly and evenly.
- If you use a pressure cooker, consult our bean cooking chart for cooking times.
- 1 cup dried dark red kidney beans
- Soak 6 hours in hot water, or 12 - 24 hours
- Drain, rinse, add water to cover
- Bring to a boil, skim foam, cover and simmer 2 hours or more until soft but intact
All ingredients and quantities are flexible in this recipe. Put the grain on to cook, or the pasta water on to boil, before starting on the stew
Small red lentils or masoor dhal take 10 - 15 minutes to cook. Put them on to cook while you're prepping the veggies, and they'll be ready to add with the water or stock. If you can't find the small red lentils, use large red lentils, which take longer to cook, so start them an hour ahead.
Red lentil kidney bean stew is high in protein and fiber, low in fat and carbs - a tasty meal for dieters. Leave out the potato to lower carbs to 36 and the glycemic index to 15.
Canned beans are convenient to have on hand, but you can also cook big batches of beans in a pressure cooker or crockpot, and freeze them in small containers for soups and salads - e.g. tasty pasta salad.
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