When the weeknight dinner rush hits, you need a recipe that’s fast, flavorful, and deeply satisfying. Enter this incredible Smoky Red Bean Stew! In just 25 minutes, you can have a rich, savory stew bubbling on the stove, filled with hearty kidney beans and a smoky kick from chipotle adobo. It’s the kind of comforting, plant-powered meal that warms you from the inside out. Spoon it over fluffy brown rice, add a squeeze of lime, and get ready to fall in love with your new go-to dinner.
Ingredients
• 2 teaspoons / 10 ml canola oil
• 1 cup / 150 g chopped large onion
• 3 cloves garlic, minced
• 1 14-ounce / 400 ml can vegetable broth
• 2 tablespoons / 30 ml tomato paste
• 1 teaspoon / 5 ml snipped fresh oregano, or 1/4 teaspoon dried oregano
• 1 teaspoon / 5 ml adobo sauce from canned chipotles, or 1/2 teaspoon adobo seasoning
• 1 15-ounce / 425 g can red kidney beans, rinsed and drained
• 1 tablespoon / 15 ml snipped fresh cilantro
• 2 cups / 370 g hot cooked brown rice, for serving
• Lime wedges, for serving
Instructions
1. In a large saucepan, heat the oil over medium heat. Add the onion and cook, stirring, for 4-5 minutes until soft. Add the garlic and cook for another minute until fragrant.
2. Stir in the vegetable broth, tomato paste, dried oregano (if using), and adobo sauce until combined. Add the rinsed kidney beans and use a potato masher or the back of a spoon to gently mash about a quarter of the beans against the side of the pot to thicken the stew.
3. Bring the mixture to a boil, then reduce the heat to a simmer. Cook, uncovered, for 5 minutes, stirring occasionally. Remove from heat, stir in the fresh cilantro and fresh oregano (if using), and serve hot over brown rice with fresh lime wedges.
Nutritional Information
• Nutrition Facts
• PER SERVING: 246 cal., 4 g total fat (0 g sat. fat), 0 mg chol., 641 mg sodium, 48 g carb., 9 g fiber, 11 g pro.
Pro Tips
• To easily control the smoky heat, start with a smaller amount of adobo sauce and add more to taste after the stew has simmered.
• For a creamier texture, use an immersion blender to pulse the stew once or twice directly in the pot before stirring in the cilantro.
• Boost the veggie content by adding a cup of frozen corn or a handful of fresh spinach during the last few minutes of simmering.
• This stew is fantastic for meal prep. Store it in an airtight container in the refrigerator for up to 4 days; the flavors will meld and deepen overnight.
FAQ
Q: Is this red bean stew a good source of plant-based protein
A: Yes, this stew is an excellent source of plant-based protein. Red kidney beans are packed with both protein and fiber, making this a very hearty and satisfying meal. Each serving provides 11 grams of protein to help keep you full and energized.
Q: Can I use other types of beans in this vegetarian stew
A: Absolutely! This recipe is very versatile. You can easily substitute the red kidney beans with an equal amount of black beans, pinto beans, or even cannellini beans. Each will provide a slightly different, but equally delicious, result.
Q: How can I add more vegetables to this meatless meal
A: It’s simple to boost the veggie content. Add diced carrots or bell peppers along with the onion at the beginning. You can also stir in a cup of frozen corn or a large handful of fresh spinach during the last 5 minutes of simmering for extra nutrients.
Q: How should I store this stew for vegetarian meal prep
A: This stew is fantastic for meal prep. Allow it to cool completely, then store it in an airtight container in the refrigerator for up to 4 days. The smoky flavors will deepen and become even more delicious overnight. Reheat gently on the stovetop or in the microwave.
