Stewed Red Beans
Whenever I am looking for a hearty dinner made from pantry staples, these Caribbean-style stewed red beans are at the top of my list. I use kidney beans, coconut cream, and butternut squash to create a textured bowl, with a gentle spice and flavor that stands out from most bean dishes. Best of all, it is comforting, budget-friendly, and I can have it ready in just 1 hour.
Servings: 6
Calories: 308kcal
Equipment
Ingredients
- 1 tbsp olive oil
- 3 cloves garlic minced
- 1 onion diced
- 1 carrot diced
- 2 celery sticks diced
- 6 oz butternut squash or pumpkin diced
- ¼ scotch bonnet pepper diced
- 1 tbsp brown sugar unpacked
- 2 tbsp tomato paste
- 2 cups vegetable broth
- 1 cup coconut cream
- ½ cup diced cherry tomatoes
- 28 oz canned kidney beans, do not drain (two 14oz cans)
- 4 sprigs fresh thyme
- 1 tbsp vegan Worcestershire sauce
- 2 green onions, sliced
- ½ tsp salt
- ½ tsp pepper
- 2 tbsp chopped cilantro optional
Instructions
- In a heavy based pot heat the oil and sauté the diced onion until soft.
- Add the garlic and cook for another 2 minutes.
- Add the carrots, celery, pumpkin and scotch bonnet pepper, sauté for another 4-5 minutes stirring to ensure even cooking.
- Next, add the brown sugar and cook until melted and beginning to caramelize.
- Stir in the tomato paste, vegetable broth, coconut cream and cherry tomatoes, bring to a boil.
- Add the kidney beans, thyme and Worcestershire sauce continue to heat and bring to the boil again.
- Finally add the green onions, salt, pepper and cilantro. Cook for 30 minutes or until the vegetables are soft and the sauce has thickened.
- Adjust seasoning to taste and serve hot.
Notes
- My #1 Secret Tip for this stewed red beans recipe is to give the beans enough simmer time. Even when I use canned beans, a gentle simmer lets the sauce reduce and helps the beans absorb the seasonings.
- Watch the pepper: Scotch bonnet pepper is strong, so I start with a small amount, and only add more if needed.
- Keep cuts uniform: I cut my vegetables into similarly sized pieces so they cook at the same rate, and to give the stew an improved texture.
- Rest briefly: Before serving, I let the stew rest for 5 minutes off the heat, which gives the sauce a chance to settle.
- Mash some beans: I mash a small portion of beans near the end of cooking, and stir them through the rest of the stew. This gives me a naturally creamier texture.
- Tie your thyme: I use cooking twine to tie my fresh thyme together before adding it to the pot. This gives the leaves a chance to fall into the sauce as it cooks, and makes removing the woody stems much easier.
Nutrition
Calories: 308kcal | Carbohydrates: 34g | Protein: 9g | Fat: 17g | Saturated Fat: 13g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 939mg | Potassium: 757mg | Fiber: 10g | Sugar: 8g