Smoky Kidney Bean Stew
Kidney bean stew with smoky, Cajun-inspired flavors and a meaty texture is an absolutely delicious, 1-pot comfort food dinner! Make it in the Instant Pot or on the stovetop using dried or cooked kidney beans. (gluten-free, soy-free, and nut-free. 20 grams protein, 19 grams fiber per serving)
Servings: 4
Ingredients
For the Stew
- 2 teaspoons oil
- 1 to 1½ cups chopped red onion
- 4 cloves garlic finely chopped
- ½ cup chopped celery
- ½ cup chopped red bell pepper
- 1 tablespoon tomato paste
- ½ to 1 cup tomatoes to preference
- 1 tablespoon Mexican chili powder blend or a mix of chili powder, Cajun seasoning, or chipotle chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 2 teaspoons cocoa powder
- ½ teaspoon onion powder
- 2 bay leaves
- 1 teaspoon salt, divided
- 1½ cups dried kidney beans soaked overnight and drained
- 1/3 - 1/2 cup red lentils or brown lentils
- 2 cups or more water or stock
Optional Add-Ins
- 2 tablespoons mild green chiles
- pinch of cinnamon
- ¼ teaspoon dried thyme
For Topping
- chopped onion
- chopped jalapeños
- vegan sour cream
- lime wedges
- tortilla strips
Instructions
- Start the Instant Pot on sauté mode and add the oil. Once the oil is hot, add the onion, garlic, and about ⅛ teaspoon salt. Mix and cook for 3 to 4 minutes, adding a splash of water if the onions begin to dry out so they can cook and brown slightly.
- Add the celery and bell pepper, mix, and cook for a minute. Add the tomato paste and tomatoes with a splash of water, and cook until the tomato paste is incorporated and the mixture becomes slightly jammy, about 3 to 4 minutes.
- Add the bay leaves, spices, cocoa powder, and remaining salt, and mix well. Cook the spices for a minute or two to deepen the flavor.
- Add the soaked and drained kidney beans, lentils, and water or stock. Mix well, making sure nothing is stuck to the bottom of the Instant Pot. Turn off sauté mode, close the lid, and pressure cook on bean mode for 1 hour.
- Let the pressure release naturally, then open the lid and check whether the kidney beans are cooked to your preference. Add in 1/2 teaspoon salt. If needed, pressure cook again for 15 to 20 minutes. Taste and adjust salt, since adding too much salt early can slow bean cooking. Add more water, if the stew is too thick. Add more chili powder or smoked paprika, if needed, and finish with a squeeze of lime juice.
- Serve in bowls topped with onion, jalapeños, sour cream or vegan cheese, tortilla strips, or any toppings you like. Serve with toasted sourdough, garlic bread, rice, or tortilla chips.
- For a stovetop version, sauté everything in a saucepan over medium heat, then add pre-cooked kidney beans, lentils, and 2 cups water. Partially cover and cook for 35 to 40 minutes, until the lentils are cooked and the stew thickens. Add more water as needed. Mash some of the beans and lentils to thicken the stew, then continue cooking for another 15 minutes or so. The longer it cooks, the more flavorful it becomes. Adjust spices as needed and serve.
- Store: Store refrigerated for upto 4 days, freeze for months
Video
Notes
Smoky kidney bean stew is naturally gluten-free, nut-free, and soy-free, as long as you choose nut-free and/or soy-free vegan sour cream and nut-free and/or soy-free vegan cheese.
If using pre-cooked or canned kidney beans, follow the same sauté steps, then add the beans, lentils, and about ¼ cup less water. Pressure cook for 25 minutes.
To pre-cook the kidney beans in the Instant Pot, add soaked and drained beans with bay leaves, two whole garlic cloves, and 2 cups water. Pressure cook on bean mode for 1 hour.
Nutrition
Calories: 388kcal | Carbohydrates: 69g | Protein: 24g | Fat: 4g | Saturated Fat: 0.5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 698mg | Potassium: 1523mg | Fiber: 21g | Sugar: 7g | Vitamin A: 1872IU | Vitamin C: 41mg | Calcium: 117mg | Iron: 8mg