Low Calorie | Mostly Beans

This is a true delight and was mostly invented by me, but is inspired by a similar red bean stew recipe from 3 years ago. Since it has rice, you don’t really need bread or anything else. The (vegan) sour cream is important!

This meal should be started as early as possible, in case it takes a while for the beans and rice to soften. I would plan for 3 hours and have an early dinner if it happens to finish early.

Print Recipe

Red Beans and Brown Rice Stew

Prep Time30

Cook Time2

Total Time2 30

Course: Dinner

Cuisine: California

Keyword: Dry Beans

Servings: servings

Calories: 499kcal

Equipment

Cast-Iron Dutch Oven

Ingredients

¾ pound red beans Hidatsa preferred
2 bay leaves
3 tbsp olive oil
1 large white onion chopped
6 cloves garlic minced
3 large carrots rough chopped
2 stalks celery rough chopped
2-3 green bell peppers rough chopped
2 tbsp sweet Hungarian paprika
1 tsp salt
½ tsp cayenne
2 tbsp tomato paste
2 tbsp red wine vinegar
Freshly ground pepper
1 cup brown rice medium-grain
¾ cup sour cream for topping, vegan optional

Instructions

Pre-soak the beans in 1% salted water for 6-10 hours.
¾ pound red beans
Drain the beans and place in a large, heavy Dutch oven. Add 3 quarts water. Add the 2 bay leaves. Heat over medium heat while you prepare the ingredients. You don't want the beans to start cooking too early, so gentle heat is fine here. If the beans start boiling, turn down the heat and cover.
2 bay leaves
While that warms, quickly prepare ingredients. Onion, carrots, celery and bell pepper can go into one big bowl. Garlic should be kept separate. Rinse and drain the rice.
Heat 2 tablespoon of olive oil over medium-high heat in a very large skillet and add the onions, carrots, celery and peppers. Cook, stirring often, until the vegetables are starting to develop some color, about 8 to 10 minutes. Near the end of this, make sure the beans have started to come to a boil. If they haven't, turn up the heat.
1 large white onion, 3 large carrots, 2 stalks celery, 2-3 green bell peppers, 3 tbsp olive oil
Add the garlic to the skillet and continue to cook for another minute or so, until the garlic is fragrant. Season to taste with salt, around 1 tsp, and pepper. Add the 2 tbsp paprika. Cook, stirring, for a few minutes, until the vegetables are well coated with paprika and the mixture is aromatic. Add the 2 tbsp tomato paste and ½ tsp cayenne and stir well. Turn down the heat.
6 cloves garlic, 2 tbsp sweet Hungarian paprika, 1 tsp salt, ½ tsp cayenne, 2 tbsp tomato paste, Freshly ground pepper
Once the beans have come up to boiling, turn down the heat slightly. Remove about 2 cups of the water to a separate large Pyrex measuring cup and save for adding to the dish if needed. Remove another cup of liquid from the bean pot and and add to the vegetables’ pan and stir, scraping the bottom and sides of the pan to deglaze. Then add the vegetables and liquid into the beans. Raise heat to medium (if not already there) and bring to a gentle boil, covered.
Next, wipe out the skillet, warm to medium heat and add 1 tbsp oil. Rinse the brown rice and fry in the skillet until aromatic and crackling, about 5 minutes.
1 cup brown rice
Add the pan-fried rice to the beans and cover again, bringing it back to a low and gentle simmer. Simmer for at least 45 minutes. Check at 45 minutes and the every 15-20 minutes until the rice and beans are cooked.
Once the rice and beans are fully cooked, add in the 2 tbsp red wine vinegar and salt and pepper to taste. Remove the bay leaves.
2 tbsp red wine vinegar
Serve by topping each portion with a large dollop of sour cream.
¾ cup sour cream

Notes

Makes about 6 servings

Nutrition

Nutrition Facts

Red Beans and Brown Rice Stew

Amount Per Serving

Calories 499 Calories from Fat 126

% Daily Value*

Fat 14g22%

Saturated Fat 3g19%

Sodium 619mg27%

Potassium 1236mg35%

Carbohydrates 79g26%

Fiber 13g54%

Sugar 8g9%

Protein 18g36%

Vitamin A 7524IU150%

Vitamin C 41mg50%

Calcium 98mg10%

Iron 5mg28%

* Percent Daily Values are based on a 2000 calorie diet.

Classic Vegan Chili

Prep Time30

Cook Time45

Bean Time2

Total Time3 15

Course: Dinner

Cuisine: California, Vegan

Keyword: Dry Beans

Servings: servings

Calories: 387kcal

Ingredients

Beans

½ lb dry black beans
½ lb dry kidney beans
bean spices kombu, garlic, onion, red pepper flakes, peppercorn

Chili

2 tbsp olive oil
2 medium yellow onions chopped
2 stalks celery small chopped
2 Anaheim peppers chopped
2 jalapeños diced
2 green bell peppers chopped
4 cloves garlic minced or crushed
2 tbsp tomato paste
2 tbsp chipotle peppers in adobo chopped with sauce
1 tbsp dried oregano
½ tbsp cumin
1 tbsp smoked paprika
2 tsp salt estimate, to taste
28 oz crushed tomatoes

Instructions

Beans

First, make the beans. I won't describe any directions here because the hope is that this is a meal you can make when you are already making either black or kidney beans for another meal, and you can just make a bit extra and save them to make chili. Suffice it to say, make the beans.
½ lb dry black beans, ½ lb dry kidney beans, bean spices

Chili

As the beans are cooking (if necessary), prep the remaining ingredients according to the directions above.
Warm a large Dutch oven over medium. Add 2 tbsp olive oil. Then add the chopped onions and celery cook for about 10 minutes until fully softened and starting to get some good color.
2 tbsp olive oil, 2 medium yellow onions, 2 stalks celery
Next, add the three types of fresh peppers and cook until fragrant and softened. Then add the garlic, tomato paste, chipotle peppers in adobo. Also add the oregano, cumin and smoked paprika. Add at least 1 tsp salt. Stir well until everything is well combined and crackling.
2 Anaheim peppers, 2 jalapeños, 2 green bell peppers, 4 cloves garlic, 2 tbsp tomato paste, 2 tbsp chipotle peppers in adobo, 1 tbsp dried oregano, ½ tbsp cumin, 1 tbsp smoked paprika, 2 tsp salt
Add the crushed tomatoes and stir well. Then add the beans. Stir well and simmer for at least 30 minutes. Taste for salt and pepper and add more as needed. Continue simmering for up to another hour.
28 oz crushed tomatoes

Notes

Serves 6

Nutrition