Savory Vegetarian Stew with Kidney Beans
Description: Dive into a comforting bowl of vegetarian stew that rivals the richness of traditional beef stew, thanks to hearty kidney beans. This no-cholesterol, no-fat delight is not only satisfying but also incredibly versatile. Enhanced with optional tamari (soy sauce) for a deeper color and a sprinkle of nutritional yeast flakes for added flavor, this stew is both nourishing and delectable. Perfect for a wholesome one-dish meal, it’s ideal for those who enjoy a hearty yet healthy option. Note: The soaking time for the beans overnight is not included in the prep time.
Preparation Time: 30 minutes
Cooking Time: 1 hour
Total Time: 1 hour 30 minutes
Yield: Serves 6
Ingredients:
- 1/2 cup dried kidney beans
- 2 to 3 cups water (for soaking and cooking)
- 2 to 3 cloves garlic, minced
- 1 large yellow onion, chopped
- 1 large potato, peeled and diced
- 2 to 3 carrots, peeled and sliced
- 1 to 2 portabella mushrooms, chopped
- 1 to 2 teaspoons salt (to taste)
- 1 to 2 teaspoons pepper (to taste)
- 1 to 2 teaspoons chili powder (adjust according to spice preference)
- 2 to 3 tablespoons flour (for thickening)
- 1 to 2 tablespoons cornstarch (optional, for extra thickness)
Instructions:
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Soak the Beans: Begin by soaking the dried kidney beans in plenty of water overnight. This will help to soften them and reduce cooking time.
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Cook the Beans: The next day, rinse the soaked beans thoroughly. In a large pot, add the beans and cover them with fresh water. Bring to a boil and then reduce the heat to simmer. Cook the beans for about 30 minutes, or until tender. If you’re using canned beans, simply drain and rinse them, and skip this step.
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Combine Ingredients: Once the beans are cooked, add 2 to 3 cups of water to the pot and bring it back to a boil.
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Add Vegetables: Stir in the minced garlic, chopped yellow onion, diced potato, sliced carrots, and chopped portabella mushrooms. Return the mixture to a boil.
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Simmer: Reduce the heat to low, cover the pot, and let the stew simmer for about 1 hour. The longer it cooks, the more the flavors will meld together, creating a richer taste.
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Thicken the Stew: To thicken the stew, mix 2 to 3 tablespoons of flour with 1/2 cup of water in a separate container until smooth. Stir this mixture into the stew. Bring the stew back to a boil and cook for 5 minutes, stirring frequently to prevent sticking.
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Optional Additions: For a deeper color, add a small amount of tamari (soy sauce) to the stew. For a boost of umami flavor, sprinkle in a few teaspoons of nutritional yeast flakes.
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Final Touches: Taste and adjust seasoning with additional salt, pepper, or chili powder if needed.
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Cool and Store: This stew keeps well in the refrigerator for several days and can be frozen for longer storage.
Nutritional Information (per serving):
- Calories: 77.7
- Fat: 0.3g
- Saturated Fat: 0.1g
- Cholesterol: 0mg
- Sodium: 406.7mg
- Carbohydrates: 17g
- Fiber: 2.3g
- Sugar: 1.7g
- Protein: 2.9g
Keywords: One Dish Meal, Vegetable, Stove Top, < 4 Hours
Enjoy this wholesome and flavorful stew that’s sure to warm your heart and fill your belly. Whether served on a cozy evening or as part of a larger meal, this vegetarian stew with kidney beans offers a comforting alternative that doesn’t compromise on taste. 🍲🌿🥕
