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 tsp Smoked Paprika
  • 1 tsp ground Cumin
  • 1 tsp dried Oregano
  • Salt and freshly ground Black Pepper to taste
  • Optional: a dollop of low-fat Greek Yogurt for serving

Instructions

  1. Heat the olive oil in a large pot or skillet over medium heat. Add the chopped onion, bell pepper, and carrot. Sauté for 6–8 minutes until softened.
  2. Add the minced garlic and cook for one more minute until fragrant.
  3. Stir in the smoked paprika, cumin, and oregano and cook for 30 seconds to release their aromas.
  4. Pour in the chopped tomatoes, vegetable broth, and the rinsed lentils. Stir everything together.
  5. Bring to a boil, then reduce heat to low, cover, and simmer for 25–30 minutes until the lentils are tender.
  6. Stir in the rinsed kidney beans and cook for another 5 minutes to heat them through.
  7. Season with salt and pepper to taste.
  8. Serve hot in bowls, with a dollop of Greek yogurt if desired.

Notes

This stew is a great base. You can add other vegetables like corn or zucchini in step 1 if you have them on hand. It stores well and the flavors often improve the next day.

Variations

  • Add a handful of baby spinach in the last 2 minutes for extra greens
  • Swap kidney beans for chickpeas for a slightly nuttier flavor
  • Stir in a spoonful of tomato paste in step 3 for a deeper, richer tomato base
  • Top with crumbled feta instead of yogurt for a Mediterranean twist
  • Add diced zucchini in step 1 for extra volume without added calories

Why This Meal Is Good for You

  • Lentils and kidney beans are rich in plant-based protein and soluble fiber, which slow digestion and support a stable blood sugar response
  • The fiber content feeds beneficial gut bacteria, supporting long-term digestive and immune health
  • Tomatoes are high in lycopene, a powerful antioxidant linked to cancer prevention, particularly prostate and breast cancer
  • Carrots provide beta-carotene, which supports skin health and eye function
  • Cumin and smoked paprika have anti-inflammatory properties that contribute to long-term cardiovascular health
  • The combination of complex carbohydrates and protein promotes a steady energy release, avoiding afternoon energy crashes
  • Low in saturated fat and calorie-moderate, this dish supports healthy weight management over time

Calories Estimate

Approximately 480–550 kcal per serving.