Hearty Lentil & Kidney Bean Stew

A mild, savory, and satisfying vegetarian stew with lentils and kidney beans in a rich tomato base, perfect for a comforting meal.

Ingredients

  • 1 tbsp Olive Oil
  • 1 medium Onion, chopped
  • 2 cloves Garlic, minced
  • 1 Red Bell Pepper, chopped
  • 1 Carrot, finely diced
  • 100g dried Brown Lentils, rinsed
  • 1 can (400g) Kidney Beans, rinsed and drained
  • 1 can (400g) Chopped Tomatoes
  • 400ml Vegetable Broth
  • 1 tbsp Tomato Paste
  • 1 Bay Leaf
  • 1 tsp Smoked Paprika
  • 1 tsp ground Cumin
  • 1 tsp dried Oregano
  • 1 tsp Balsamic Vinegar
  • Salt and freshly ground Black Pepper to taste
  • Fresh Parsley, chopped, for garnish
  • Optional: a dollop of low-fat Greek Yogurt for serving

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion, bell pepper, and carrot. Sauté for 6–8 minutes until softened and lightly golden.
  2. Add the minced garlic and tomato paste and cook for 1–2 minutes, stirring, until fragrant and slightly caramelized.
  3. Stir in the smoked paprika, cumin, and oregano and toast for 30 seconds to release their aromas.
  4. Pour in the chopped tomatoes, vegetable broth, bay leaf, and rinsed lentils. Stir everything together.
  5. Bring to a boil, then reduce heat to low, cover, and simmer for 25–30 minutes, stirring occasionally, until the lentils are tender.
  6. Stir in the kidney beans and simmer uncovered for another 5–7 minutes to heat through and thicken the stew.
  7. Remove the bay leaf, stir in the balsamic vinegar, and season with salt and pepper to taste.
  8. Serve hot, garnished with fresh parsley and a dollop of Greek yogurt if desired.

Notes

This stew tastes even better the next day as the flavors deepen. It freezes well in portions for quick weekday meals.

Variations

  • Add a handful of baby spinach in the last 2 minutes for extra greens
  • Swap kidney beans for chickpeas for a nuttier flavor
  • Top with crumbled feta instead of yogurt for a Mediterranean twist
  • Add diced zucchini in step 1 for extra volume
  • Stir in a splash of red wine in step 2 for a deeper, richer flavor

Fun Facts

  • Kidney beans got their name from their distinctive shape, and they are one of the oldest cultivated beans, dating back over 7,000 years in Peru
  • Lentils are mentioned in the Bible and were a staple food in ancient Egypt, often buried with pharaohs for the afterlife
  • Smoked paprika (pimentón) was brought to Spain by Columbus and is traditionally smoked over oak wood in La Vera region
  • The bay leaf has been considered a symbol of victory since ancient Greek times, when champions were crowned with bay laurel wreaths