Aduki Bean Stew
Warm up with a hearty bowl of Aduki Bean Stew, a nourishing and flavorful plant-based dish that’s perfect for cozy evenings. Packed with protein-rich aduki beans, vibrant vegetables like carrots, celery, and red bell peppers, and a fragrant medley of spices including cumin, paprika, and thyme, this stew delivers wholesome comfort in every bite. Simmered in a rich tomato and vegetable broth, it's finished with fresh spinach for a touch of greenery and garnished with fragrant parsley. Whether served on its own, with crusty bread, or over a bed of rice, this fiber-packed vegan stew is a satisfying, one-pot meal that’s as easy to prepare as it is delicious. Keywords: Aduki Bean Stew, vegan stew recipe, plant-based comfort food, high-protein vegan, one-pot meals.
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Recipe Information
Ingredients
- 200 g aduki beans (uncooked, soaked overnight)
- 2 tbsp olive oil
- 1 large onion (finely chopped)
- 3 units garlic cloves (minced)
- 2 medium carrot (peeled and diced)
- 2 stalks celery stalks (diced)
- 1 medium red bell pepper (diced)
- 1 can can of diced tomatoes (400g)
- 750 ml vegetable broth
- 1 unit bay leaf
- 1 tsp ground cumin
- 1 tsp paprika (smoked or sweet)
- 1 tsp dried thyme
- 1 tsp salt
- 0.5 tsp black pepper
- 100 g spinach leaves (washed)
- 2 tbsp fresh parsley (chopped, for garnish)
Instructions
Drain and rinse the soaked aduki beans. Set aside.
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic, and sauté for 2–3 minutes until softened and fragrant.
Stir in the diced carrots, celery, and red bell pepper. Cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften.
Add the drained aduki beans, diced tomatoes, vegetable broth, and bay leaf to the pot.
Stir in the ground cumin, paprika, dried thyme, salt, and black pepper. Mix well.
Bring the stew to a boil, then reduce the heat to low. Cover the pot with a lid and simmer for 45–50 minutes, or until the aduki beans are tender.
Remove the bay leaf and add the spinach leaves. Stir and cook for 2–3 minutes until the spinach is wilted.
Adjust seasoning to taste, if needed.
Serve hot, garnished with fresh parsley. Pair with crusty bread or steamed rice for a complete meal.
Nutrition Facts
Calories |
269 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 1.5 g | 7% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1151 mg | 50% | |
| Total Carbohydrate | 39.8 g | 14% | |
| Dietary Fiber | 10.3 g | 37% | |
| Total Sugars | 10.8 g | ||
| Protein | 10.3 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 122 mg | 9% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1275 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
