Recipe: Stewed Red Kidney Beans

In celebration of Hispanic and Latin Heritage Month, try this stewed red kidney beans recipe.

Beans are a staple in many Latin American cultures around the world. Stewed red kidney beans, which are typically accompanied with rice, are a delicious high protein meal. It’s rich in fiber, vitamins and minerals, such as iron, magnesium and potassium.

This recipe calls for adding sofrito and sazon, which is considered a staple in Latin Caribbean cooking. They give an abundance of flavor to many dishes. Making your own sofrito and sazon at home is quick and easy to prepare and allows you to control ingredients, such as salt. Packaged dried beans can be used, or for a quick healthy meal, canned beans will work just as deliciously. 

This simple recipe can be included in any vegetarian or vegan diet.

Ingredients for Stewed Red Kidney Beans: 

• 2 tbsp of olive oil
• 1 small onion, finely chopped
• 1 ½ tsp minced garlic or 3 cloves, finely chopped
• ½ bell pepper, finely chopped
• 4 ozs calabaza (West Indian pumpkin) or butternut squash, peeled and cut into chunks
• 4 ozs carrots, chopped
• 1 jar pimientos, drained and finely chopped (optional)
• 2 tbsp tomato sauce
• 2 tbsps sofrito (pureed condiments) (See homemade recipe below)
• 2 tsps of sazon seasoning (See homemade recipe below)
• 1 whole oregano leaf
• 2 sprigs fresh cilantro, torn
• 1 tsp salt, or to taste
• 2 cans (15.5 ozs each) of red kidney beans

Preparation:

• Heat oil in a medium saucepan. Cook onions, garlic, bell pepper, pumpkin, carrots and pimientos. Stir occasionally, until onions are soft and translucent.
• Stir in tomato sauce, sofrito, and sazon seasoning. Cook and stir occasionally, until tomato mixture slightly thickens, about 3 minutes.
• Stir in beans and 1/3 cup of water. Add oregano leaf, cilantro and salt. 
• Cover the saucepan and cook until the pumpkin is tender, but not mushy.  Stir occasionally.
• If you prefer a thicker sauce, remove the lid and continue cooking the beans until the sauce thickens to your preference, approximately 10 minutes. Or add more water for a more liquid consistency.  
• Serve with rice and a side of vegetables.

Sofrito Recipe:

• (for a single meal) Increase ingredients for larger amounts and store in an airtight container in the refrigerator.

Ingredients:

• 1 garlic clove, minced
• 1 tablespoon onions, chopped
• 2 tablespoon green peppers, chopped
• 1 tablespoon sweet pepper or cubanelle peppers, chopped
• 2 small cilantro leaves (or cilantro leaves), chopped 

Preparation:

• Mix all ingredients into a bowl or blender and blend, until smooth

Sazon Ingredients:

• ½ teaspoon ground coriander
• ½ teaspoon ground cumin
• 1 teaspoon garlic powder
• 1 teaspoon garlic powder
• 1 tablespoon salt
• 2 tablespoons ground annatto (achiote)

Preparation:

• Mix all ingredients together in a small bowl. Keep extra spice mixture in an airtight container.

Next Steps & Resources:

• Recipe shared by the oncology dieticians at John Theurer Cancer Center

The material provided through HealthU is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual care.