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Easy vegetable and red kidney bean stew
A simple, colourful dish, popular with children as well as adults. A Rose Elliot recipe.
What you need
- 1 large onion, sliced
- 1 large red pepper, de-seeded and chopped
- 2 carrots, scraped and diced
- 2 leeks or courgette, sliced
- 2 sticks celery, sliced
- 3 tsp olive oil
- 175 g mushrooms, washed and sliced
- 4 tomatoes, skinned and quartered
- 425 g canned red kidney beans, rinsed and drained
- seasoning
- 1/2 tsp paprika
Method
Heat the oil in a large saucepan. Add the onion, pepper, carrots, leeks or courgettes and celery.
Cook gently for 10 minutes, covered. Add remaining ingredients and seasoning to taste.
Continue to cook, covered, for 10-15 minutes. Check seasoning and serve.
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Preparation 15 minutes Cook 30 minutes Total 45 minutes -
Energy 222 kcal/serving Fat 1.04 g/serving Carbohydrates 156.27 g/serving Glycaemic Index 29 Glycaemic Load 11.37 
Serving suggestion
Rice, couscous, jacket or mashed potatoes, or crusty bread and a green vegetable either cooked or as a salad.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 933 | 202 | 10475 | 8350 |
| Energy (kcal) | 222 | 48.3 | 2500 | 2000 |
| Protein (g) | 9.88 | 2.14 | ||
| Carbohydrate (g) | 39.2 | 8.51 | 345 | 275 |
| Fat (g) | 4.79 | 1.04 | 95 | 70 |
| Fat (saturated) (g) | 0.66 | 0.14 | ||
| Fibre (g) | 12.0 | 2.59 | ||
| Sodium (mg) | 416 | 90.3 | ||
| Salt (equivalent) (g) | 1.04 | 0.23 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 946 | 205 | 800 |
| Vitamin B-12 (µg) | 0.02 | 0.00 | 1 |
| Vitamin B-6 (mg) | 0.44 | 0.10 | 2 |
| Vitamin C (mg) | 82.5 | 17.9 | 60 |
| Vitamin D (µg) | 44.3 | 9.61 | 266 |
| Vitamin E (mg) | 1.96 | 0.43 | 10 |
| Zinc (mg) | 1.27 | 0.27 | 15 |
| Calcium (mg) | 83.5 | 18.1 | 800 |
| Folate (mcg) | 131 | 28.5 | 200 |
| Iron (mg) | 3.96 | 0.86 | 14 |
| Magnesium (mg) | 76.7 | 16.6 | 300 |
| Niacin (mg) | 4.03 | 0.87 | 18 |
| Pantothenic acid (mg) | 1.43 | 0.31 | 6 |
| Riboflavin (mg) | 0.42 | 0.09 | 1.6 |
| Phosphorous (mg) | 230 | 50.1 | 800 |
| Thiamin (mg) | 0.34 | 0.07 | 1.4 |
This recipe is:
- Low in fat
Demi-veg- Vegetarian
- Vegan
Citrus free
Corn-free
Cow-dairy free
Dairy free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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