Spiced Bean Stew

Author: Recipes_kw
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Prep Time 30 minutes
Total Time 30 minutes
Course Main Course, Stew
Cuisine American
Servings 6 Servings
Calories 417.27 kcal


  • Stove


  • 1 tsp garam masala ground
  • 1 tsp cumin ground
  • 1 tsp coriander ground
  • 1 tsp olive oil extra virgin
  • 1 cup onion chopped
  • 2 cloves garlic crushed
  • 1 whole red chili seeded, chopped
  • 14 oz kidney beans canned, drained, rinsed
  • 14 oz cannellini beans canned, drained, rinsed
  • 14 oz adzuki beans canned, drained, rinsed
  • 14 oz tomatoes canned, diced, fire roasted
  • 7 oz lentils split-red
  • 1 tbsp vegetable broth ***Click link for recipe
  • 1/4 tbsp lemon juice fresh squeezed, no sugar added or preservatives
  • 1 tsp salt
  • 1 tsp black pepper fresh cracked


  • Mix together the garam masala, cumin, coriander, and olive oil in a large saucepan over high heat for about 2 minutes to release the aroma's.
  • Add in the onions, garlic, and red chili then sauté for about 5 minutes.
  • Reduce the heat then add in the beans, diced tomatoes, lentils, and bouillon. Cook for another 16-18 minutes; stirring occasionally.
  • Mix in the lemon juice, salt and pepper lastly before serving to help brighten the flavor. Enjoy!

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Spiced Bean Stew
Amount Per Serving (1 Serving)
Calories 417.27 Calories from Fat 23
% Daily Value*
Fat 2.61g4%
Saturated Fat 0.28g2%
Sodium 877.31mg38%
Potassium 1015.91mg29%
Carbohydrates 78.45g26%
Fiber 19.02g79%
Sugar 5.45g6%
Protein 25.1g50%
Vitamin B1 0.4mg27%
Vitamin B2 0.11mg6%
Vitamin B3 2.19mg11%
Vitamin B5 1.13mg11%
Vitamin B6 0.44mg22%
Vitamin C 25.99mg32%
Vitamin E 0.77mg5%
Vitamin K 13.36µg13%
Calcium 163.14mg16%
Copper 0.67mg34%
Folate 283.41µg71%
Iron 7.31mg41%
Manganese 1.23mg62%
Magnesium 84.61mg21%
Phosphorus 308.03mg31%
Selenium 1.75µg3%
Zinc 2.85mg19%
Ess-Methionine 322.85mg
Ess-Tryptophan 305.54mg
Ess-Threonine 1095.2mg
Ess-Phenylalanine 1647.08mg
Ess-Arginine 2076.77mg
Ess-Lysine 2281.15mg
Ess-Leucine 2522.13mg
Ess-Isoleucine 1301.36mg
Ess-Histidine 842.54mg
Ess-Valine 1612.28mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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