Spicy Chili Bean Stew Recipe

Name: Spicy Chili Bean Stew
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 pound dried kidney, red, or pink beans, rinsed and sorted; 2 tablespoons olive oil; 1 large onion, chopped; 2 to 3 cloves garlic, minced 2 bay leaves; One 16-ounce can salt-free diced tomatoes, undrained; 3/4 cup salt-free tomato sauce; 2 teaspoons chili powder, more or less to taste; 2 teaspoons ground cumin; 2 fresh hot green chilies, seeded and minced; 1/4 cup raw bulgur, optional; 1 cup frozen corn kernels, thawed; Salt to taste; 1 large green bell pepper, cut into short, narrow strips; Chopped fresh cilantro for topping, optional

Servings: persons

1 pound dried kidney, red, or pink beans, rinsed and sorted
2 tablespoons olive oil
1 large onion, chopped
2 to 3 cloves garlic, minced 2 bay leaves
One 16-ounce can salt-free diced tomatoes, undrained
3/4 cup salt-free tomato sauce
2 teaspoons chili powder, more or less to taste
2 teaspoons ground cumin
2 fresh hot green chilies, seeded and minced
1/4 cup raw bulgur, optional
1 cup frozen corn kernels, thawed
Salt to taste
1 large green bell pepper, cut into short, narrow strips
Chopped fresh cilantro for topping, optional

1
Soak the beans overnight in plenty of water in a large covered soup pot.
2
Or for a quicker soaking, cover the beans with water 2 hours or so before you begin the soup, bring to a boil, then cover and let stand off the heat.
3
Once youre ready to begin the soup, drain the beans in a colander.
4
Heat 1 tablespoon of the oil in the same pot.
5
Add the onion and saute over medium-low heat until translucent.
6
Add the garlic and continue to saute until both are golden.
7
Return the beans to the pot with the onion and garlic.
8
Cover with fresh water in a ratio of about double the water to the volume of beans.
9
Bring to a rapid simmer, then lower the heat.
10
Cover and simmer gently but steadily for 1 to 1 1/2 hours, or until the beans are tender.
11
Add the bay leaves, tomatoes, tomato sauce, chili powder, cumin, chilies, and optional bulgur.
12
Return to a simmer, then simmer gently over low heat for 30 minutes.
13
Taste to make sure that the bulgur is tender; if not, simmer for 5 to 10 minutes more.
14
Adjust the consistency with additional water if needed, but let the soup remain thick.
15
Stir in the corn kernels and season with salt.
16
Continue to simmer over very low heat.
17
Heat the remaining tablespoon of oil in a small skillet.
18
Add the green bell pepper and saute over medium heat, stirring frequently, until it is fragrant and just lightly touched with brown.
19
Remove from the heat.
20
Discard the bay leaves from the soup, then serve.
21
Top each serving with a few strips of sauteed bell peppers and a sprinkling of cilantro, if desired.
22
Per serving:
23
Calories: 292
24
Total fat: 4g
25
Protein: 16g
26
Fiber: 18g
27
Carbohydrate: 51g
28
Cholesterol: 0mg
29
Sodium: 100mg

372

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1 pound dried kidney, red, or pink beans, rinsed and sorted, 2 tablespoons olive oil, 1 large onion, chopped, 2 to 3 cloves garlic, minced 2 bay leaves, and more.

Yes, Spicy Chili Bean Stew falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Spicy Chili Bean Stew

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