Aduki Bean Stew

Warm up with a hearty bowl of Aduki Bean Stew, a nourishing and flavorful plant-based dish that’s perfect for cozy evenings. Packed with protein-rich aduki beans, vibrant vegetables like carrots, celery, and red bell peppers, and a fragrant medley of spices including cumin, paprika, and thyme, this stew delivers wholesome comfort in every bite. Simmered in a rich tomato and vegetable broth, it's finished with fresh spinach for a touch of greenery and garnished with fragrant parsley. Whether served on its own, with crusty bread, or over a bed of rice, this fiber-packed vegan stew is a satisfying, one-pot meal that’s as easy to prepare as it is delicious. Keywords: Aduki Bean Stew, vegan stew recipe, plant-based comfort food, high-protein vegan, one-pot meals.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 200 g aduki beans (uncooked, soaked overnight)
• 2 tbsp olive oil
• 1 large onion (finely chopped)
• 3 units garlic cloves (minced)
• 2 medium carrot (peeled and diced)
• 2 stalks celery stalks (diced)
• 1 medium red bell pepper (diced)
• 1 can can of diced tomatoes (400g)
• 750 ml vegetable broth
• 1 unit bay leaf
• 1 tsp ground cumin
• 1 tsp paprika (smoked or sweet)
• 1 tsp dried thyme
• 1 tsp salt
• 0.5 tsp black pepper
• 100 g spinach leaves (washed)
• 2 tbsp fresh parsley (chopped, for garnish)

Directions

Step 1

Drain and rinse the soaked aduki beans. Set aside.

Step 2

Heat the olive oil in a large pot over medium heat.

Step 3

Add the chopped onion and minced garlic, and sauté for 2–3 minutes until softened and fragrant.

Step 4

Stir in the diced carrots, celery, and red bell pepper. Cook for 5–7 minutes, stirring occasionally, until the vegetables begin to soften.

Step 5

Add the drained aduki beans, diced tomatoes, vegetable broth, and bay leaf to the pot.

Step 6

Stir in the ground cumin, paprika, dried thyme, salt, and black pepper. Mix well.

Step 7

Bring the stew to a boil, then reduce the heat to low. Cover the pot with a lid and simmer for 45–50 minutes, or until the aduki beans are tender.

Step 8

Remove the bay leaf and add the spinach leaves. Stir and cook for 2–3 minutes until the spinach is wilted.

Step 9

Adjust seasoning to taste, if needed.

Step 10

Serve hot, garnished with fresh parsley. Pair with crusty bread or steamed rice for a complete meal.

Nutrition Facts

Serving size	1996.8 grams (1996.8g)

Amount per serving	% Daily Value*
Calories	1098

Total Fat 37.40g	48%
Saturated Fat 6.00g	30%
Polyunsaturated Fat 4.90g
Cholesterol 0mg	0%
Sodium 5024mg	218%
Total Carbohydrate 161.60g	59%
Dietary Fiber 42.50g	152%
Total Sugars 44.10g
Protein 41.70g	83%

Vitamin D 0IU	0%
Calcium 478mg	37%
Iron 17mg	95%
Potassium 5074mg	108%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.3%

Protein: 14.5%

Carbs: 56.2%