Directions
Title: “Spiced Kidney Beans Stew”
Subtitle: “A Flavorful and Nourishing Meal Inspired by Ethiopian Cuisine”
Description: This hearty stew features kidney beans as its main component, bringing together a rich and complex array of flavors that highlight the spices and herbs typically used in Ethiopian cooking. The versatility of this dish allows you to customize the seasonality and texture based on your preferences, ensuring that each meal is satisfying and memorable.
Ingredients List:
– 1 cup canned kidney beans, drained and rinsed
– ½ cup chopped red onion
– ¼ cup chooped celery
– 2 teaspoons ground cumin
– 1 teaspoon ground coriander
– 1 teaspoon salt (more if desired)
– 1 tablespoon olive oil
– 1/2 cup vegetable broth (preferably homemade)
– 1 small red pepper, finely chopped (optional)
– 2 cloves garlic, minced (optional)
– 1 tablespoon fresh lemon juice (optional)
– Salt and black pepper, to taste
Instructions:
1. In a large pot, heat the oil over medium-high heat until shimmering. Add the kidney beans, onions, celery, cumin, coriander, and salt and sauté briefly, stirring frequently, until the vegetables soften.
2. Pour in the broth and simmer for about 15 minutes, stirring occasionally to ensure the beans don’t stick to the bottom of the pan.
3. Meanwhile, blanch the optional ingredients (peppers, garlic, and lemon juice). Place them in a bowl, cover, and let stand for 5 minutes. Drain well and set aside.
4. When the kidney beans have cooked down, mash them slightly with a fork or immersion blender to create a thick, smooth consistency. If using the optional ingredients, stir them into the soup at this point.
5. Season with additional salt and black pepper to taste. Serve hot, garnished with fresh parsley and a squeeze of lemon juice.
Direction: Heat the oil in a large pot over medium-high heat. Sauté the kidney beans, onions, celery, cumin, coriander, and salt for a few minutes, until the vegetables soften. Pour in the broth and simmer for about 15 minutes. Blanch any optional ingredients before adding them to the stew. Mash the kidney beans with a fork or immersion blender to create a thick, smooth consistency. Stir in any optional ingredients and season to taste. Serve hot, garnished with fresh parsley and a squeeze of lemon juice.
Nutritional Information:
– Calories: 350-450 calories per serving
– Total Carbohydrate: 40g
– Dietary Fiber: 10g
– Protein: 10g
– Total Fat: 10g
– Saturated Fat: 2g
– Cholesterol: 0mg
– Iron: 2mg
– Calcium: 0mg
Total Time Needed: About 30 minutes
Note: Adjust the seasoning and spiciness to suit your personal preferences. You may also consider substituting the optional ingredients with other flavor enhancements such as tomato puree or chili powder.
Steps
|
1
Done
|
In a large pot, heat the oil over medium-high heat until shimmering. Add the kidney beans, onions, celery, cumin, coriander, and salt and sauté briefly, stirring frequently, until the vegetables soften. |
|
2
Done
|
Pour in the broth and simmer for about 15 minutes, stirring occasionally to ensure the beans don't stick to the bottom of the pan. |
|
3
Done
|
Meanwhile, blanch the optional ingredients (peppers, garlic, and lemon juice). Place them in a bowl, cover, and let stand for 5 minutes. Drain well and set aside. |
|
4
Done
|
When the kidney beans have cooked down, mash them slightly with a fork or immersion blender to create a thick, smooth consistency. If using the optional ingredients, stir them into the soup at this point. |
|
5
Done
|
Season with additional salt and black pepper to taste. Serve hot, garnished with fresh parsley and a squeeze of lemon juice. |
