Slow Cooker (or not) Peruvian Kidney Bean Stew
with quinoa
With a fragrant spice mix this Peruvian-inspired stew is packed with vegetables and served over quinoa for a filling dose of protein.
Cooking methods: This recipe includes instructions for using the Instant Pot, Slow Cooker, or stovetop. Select your preferred method.
Cooking methods: This recipe includes instructions for using the Instant Pot, Slow Cooker, or stovetop. Select your preferred method.
Tags
Proteins
Cuisines
Ingredients
Slow Cooker Peruvian Kidney Bean Stew:
- Onions, medium - 1 , diced
- Bell peppers, yellow, orange, or red - 1 , diced
- Carrots - 8 oz , diced
- Sweet potatoes - 10 oz , peeled and cubed
- Beans, kidney (14 oz / 397 g) - 1 can , drained and rinsed
- Oil, cooking - 2 Tbsp
- White wine - 1/2 cup (sub stock)
- Stock, any type - 5 cups
- Diced Tomatoes, preferably fire-roasted (14 oz / 397g) - 1 can
- Peas, frozen - 1 cup
- Lemon juice - 1 Tbsp
Peruvian Spice Blend:
- Paprika - 2 tsp
- Salt - 1 tsp
- Cumin, ground - 1 tsp
- Garlic powder - 1/2 tsp
- Oregano, dried - 1/2 tsp
- Turmeric, ground (opt) - 1/2 tsp
- Cinnamon, ground - 1/4 tsp
Quinoa:
- Quinoa - 1 cup
- Stock, any type - 2 cups
Nutrition Facts
Amount Per Serving
Calories
558
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% Daily Value
Total Fat
11g
17%
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Saturated Fat
2g
8%
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Trans Fat
0g
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Cholesterol
0mg
0%
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Sodium
1910mg
80%
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Total Carbohydrate
84g
28%
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Dietary Fiber
16g
66%
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Sugars
13g
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Protein
23g
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Choose Cooking Method
Prep
- Quinoa - Combine quinoa with stock in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
- Onions / Bell Peppers / Carrots / Sweet potatoes - Prep as directed. Combine onions, bell peppers, and carrots. Store sweet potatoes separately. (Can be done up to 5 days ahead)
- Make spice blend - Combine paprika, salt, cumin, garlic powder, oregano, turmeric, and cinnamon. (Can be done up to 5 days ahead)
- Beans - Drain and rinse.
- Sear aromatics and spices - In a large skillet over medium heat add oil. When oil is shimmering, add onions, bell peppers, and carrots with some salt. Saute until starting to soften, 3 to 4 minutes. Stir in spice blend until fragrant, ~2 minutes. Pour wine into the pan and bring to a simmer, scraping up any browned bits on the bottom of the pan. Scrape aromatics into the bowl of a slow cooker.
- Slow cook stew - Add beans, sweet potatoes, stock, and diced tomatoes (including liquid) to slow cooker. Stir everything to combine. Slow cook on low for 5 to 6 hours or high for 2 to 3 hours.
- Peas - Defrost peas.
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Make
- Stir peas and lemon juice into stew. Taste and season with some salt and pepper.
- If quinoa was made ahead, reheat in the microwave.
- Serve stew over quinoa. Enjoy!
Prep
- Quinoa - Combine quinoa with stock in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
- Onions / Bell Peppers / Carrots / Sweet potatoes - Prep as directed. Combine onions, bell peppers, and carrots. Store sweet potatoes separately. (Can be done up to 5 days ahead)
- Make spice blend - Combine paprika, salt, cumin, garlic powder, oregano, turmeric, and cinnamon. (Can be done up to 5 days ahead)
- Beans - Drain and rinse.
- Peas - Defrost peas.
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Make
- Heat a Dutch oven with oil over medium heat. Add onions, bell peppers, and carrots with some salt. Saute until starting to soften, 3 to 4 minutes.
- Stir in spice blend until fragrant, ~2 minutes. Pour wine into the pan and bring to a simmer, scraping up any browned bits on the bottom of the pan.
- Stir in beans, sweet potatoes, stock, and diced tomatoes (including liquid) and bring to a simmer. Once simmering, cover with a lid and reduce temperature to a low simmer. Simmer stew, covered, until sweet potatoes and carrots are tender, 15 to 20 minutes.
- Stir peas and lemon juice into stew. Taste and season with some salt and pepper.
- If quinoa was made ahead, reheat in the microwave.
- Serve stew over quinoa. Enjoy!
Prep
- Quinoa - Combine quinoa with stock in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)
- Onions / Bell Peppers / Carrots / Sweet potatoes - Prep as directed. Combine onions, bell peppers, and carrots. Store sweet potatoes separately. (Can be done up to 5 days ahead)
- Make spice blend - Combine paprika, salt, cumin, garlic powder, oregano, turmeric, and cinnamon. (Can be done up to 5 days ahead)
- Beans - Drain and rinse.
- Peas - Defrost peas.
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Make
-
Using the Saute function of an
- Stir in spice blend until fragrant, ~2 minutes. Pour wine into the pot and bring to a simmer, being very sure to scrape up any browned bits on the bottom of the pan.
- Turn off Saute function and allow to cool for a minute or two.
- Stir in beans, sweet potatoes, stock (reduce liquid by 10-20% to account for lack of evaporation in the Instant Pot), and diced tomatoes (including liquid).
- Close and lock the lid. Set the pressure valve to 'Sealing'. Cook on manual / high pressure for 6 minutes. Let pressure release naturally for 10 minutes and then manually release any remaining pressure.
- Stir peas and lemon juice into stew. Taste and season with some salt and pepper.
- If quinoa was made ahead, reheat in the microwave.
- Serve stew over quinoa. Enjoy!
Nutrition Facts
Amount Per Serving
Calories
558
Just a moment...
% Daily Value
Total Fat
11g
17%
Just a moment...
Saturated Fat
2g
8%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
0mg
0%
Just a moment...
Sodium
1910mg
80%
Just a moment...
Total Carbohydrate
84g
28%
Just a moment...
Dietary Fiber
16g
66%
Just a moment...
Sugars
13g
Just a moment...
Protein
23g
Just a moment...
Reviews
Ratings
0 reviews