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.

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

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Ingredients:

• 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
• 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

Directions:

1. 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.
2. While the lentils are cooking, heat the oil on medium low in a large soup pan
3. Prep the vegetables
4. Saute the carrot, celery, peppers and potato in oil for 5 minutes
5. Add spices and stir 1 minute
6. Add the red lentils, water and optional veggie cube
7. Bring to a boil, cover and cook on low heat for 10 minutes or until veggies are tender
8. Stir in the kidney beans and chard. Cover and cook for another 5 minutes.
9. Add salt and pepper to taste, and serve over cooked grain or pasta

Cooking Tips

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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