Spicy Bean Stew with Heartiness

Ingredients

Estimated total cost: €6.27 · €1.05/serving

• 2 tablespoons olive oilEst. price €0.08–€0.25
• One 16-ounce can salt-free diced tomatoes, undrainedEst. price €0.90–€1.80
• 3/4 cup salt-free tomato sauceEst. price €0.25–€0.50
• Salt to tasteEst. price €0.01–€0.03
• 1 large green bell pepper, cut into short, narrow stripsEst. price €0.80–€1.60
• 1 large onion, choppedEst. price €0.40–€0.90
• 2 to 3 cloves garlic, minced 2 bay leavesEst. price €0.10–€0.25
• 1 pound dried kidney, red, or pink beans, rinsed and sortedEst. price €2.50–€4.50
• 2 teaspoons chili powder, more or less to tasteEst. price €0.15–€0.35
• 2 fresh hot green chilies, seeded and mincedEst. price €0.30–€0.70

Steps

1. 1

   Begin by placing the beans in a large soup pot and covering them generously with water. Allow the beans to soak overnight or for at least 2 hours before starting the soup. For a faster soaking method, you can bring the beans to a boil, then let them sit covered off the heat until ready to cook. When you're prepared to make the soup, drain the soaked beans using a colander.

2. 2

   In the same pot, heat 1 tablespoon of oil. Sauté the onion over medium-low heat until it turns translucent. Add the garlic and continue cooking until both ingredients have acquired a golden hue.

3. 3

   Place the beans back into the pot along with the onion and garlic. Add fresh water, ensuring there is about double the amount of water compared to the volume of beans. Allow it to come to a rapid simmer before reducing the heat. Cover the pot and let it gently simmer steadily for 1 to 1 1/2 hours until the beans reach a tender consistency.

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• Cultural note

  Bean stews are popular across various cultures worldwide, with each region adding its own unique twist. This dish likely has origins in Latin American cuisine, where beans are a staple ingredient. The combination of spices and flavors in this recipe reflects a fusion of different culinary traditions.

• Seasonal note

  This spicy bean stew is perfect for colder months as it provides warmth and comfort. Ingredients like bell peppers and fresh chilies are typically in season during the summer, making this dish versatile for different times of the year.

• Health note

  This hearty bean stew is a nutritious option, rich in fiber which aids digestion and helps maintain a healthy weight. It is also a good source of plant-based protein, essential vitamins, and minerals like zinc, making it a well-rounded meal for vegetarians and vegans.