1 hr 30 mins
Remarkably similar in taste to real beef stew, but made with kidney beans for that no-cholesterol, no-fat goodness. I found this on boutell.com web-site. Very tasty stew. You may add tamari (soy sauce) for colour, and a few teaspoons nutritional yeast flakes. I did not count in the time to soak beans overnight. Times are approximate.
My Private Note
Units: US | Metric
- 1/2 cup dried kidney beans (or one can pre-cooked beans)
- 2 -3 cups water (you could use vegetable stock)
- 2 -3 cloves garlic, chopped coarsely (more if you are a garlic lover)
- 1 small yellow onion, diced.
- 1 large potato, diced (do not pre-cook)
- 1 carrot, chopped coarsely,size is not too important.
- 1 portabella mushroom, sliced in 1 inch pieces
- 1 -2 teaspoon salt
- 1 -2 teaspoon pepper
- 1 -2 teaspoon chili powder
- 2 -3 tablespoons flour or 2 -3 tablespoons cornstarch (optional)
- 1Soak the beans overnight.
- 2Rinse and cook for 1/2 hour.
- 3(skip this step if using can beans) Add 2-3 cups water and bring back to boil.
- 4Add the vegetables and bring back to boil.
- 5Simmer, covered, until the potato and beans are thoroughly cooked.
- 6Takes about 1 hour, the longer it simmers the better its flavour.
- 7To thicken: in a container, shake up 2-3 tablespoons flour with a 1/2 cup of water.
- 8Add to the stew and bring to a boil.
- 9Boil for 5 minutes, stirring often to prevent sticking.
- 10Add a small amount of tamari sauce (soy sauce) to darken the stews color if desired.
- 11A few teaspoons nutritional yeast flakes for added flavour if desired.
- 12This stew refrigerates and freezes well.
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Nutritional Facts for Vegetarian Stew with Kidney Beans
Serving Size: 1 (197 g)
Servings Per Recipe: 6
- Amount Per Serving
- % Daily Value
- Calories 77.7
- Calories from Fat 2
- Total Fat 0.3 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 406.7 mg
- Total Carbohydrate 17.0 g
- Dietary Fiber 2.3 g
- Sugars 1.7 g
- Protein 2.8 g