Healthy Eating

Caribbean-Style Stewed Red Beans (Vegan, Gluten-Free)

September 19, 2024

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My healthy stewed red beans recipe is perfect for anyone who craves a delicious weeknight meal, wants a quick and easy dish, and loves comforting flavors. I love that it takes very little time to come together, making it ideal for busy individuals or for families looking for a simple dinner. It’s a budget-friendly, hearty side dish packed with tons of flavor, and it also happens to be vegetarian, vegan, and gluten-free!

Caribbean inspired red beans stew only requires a handful of ingredients that come together for a flavorful recipe. It is similar to Jamaican stew peas with kidney beans, coconut, and herbs, but I made a few modifications.

While traditionally this recipe has pig’s tail or other meat, I wanted to make a stew that was customizable to meet other dietary preferences, especially since my family is vegetarian! And I’m happy to share that my version turned out super satisfying and hearty – with all of the flavor of the traditional version!

I usually serve this over rice or quinoa that I cook in the Instant Pot to keep it budget-friendly and vegetarian.

With a little adjusting, leftovers could easily be turned into vegan bean tacos, bean soup, or even a bean burger. Talk about a great recipe that can work overtime!

I’ll share 3 easy methods for making this kidney bean stew, and I promise the final product will be incredible no matter which option you choose! When you try this stew for the first time, you’ll be instantly hooked!

Beans are one of my favorite plant based proteins to cook with, because they are so high in protein, fiber, vitamins and minerals (source), and this recipe highlights red kidney beans perfectly!

My version has earthy, savory notes from the beans, sweetness from the butternut squash, is mildly spiced, and is slightly tangy from the tomatoes and vegan Worcestershire giving it a complex balance of flavors that makes me just want to take seconds, and thirds!

I also appreciate that there are three different ways to make this healthy stewed red kidney beans recipe, so I can choose whichever method works best for me. Whether I’m using the Instant Pot, cooking it on the stove, or letting it simmer in the slow cooker, I always get the same delicious result. It’s perfect for whatever fits into my day!

This recipe is naturally gluten-free, vegan, and vegetarian, which makes it a great choice for those with dietary preferences or restrictions. It’s packed with healthy ingredients that are both satisfying and wholesome. It’s my go-to for when I want something simple yet nutritious.

One of my favorite things about this dish is how easy it is to customize. I can add different vegetables or spices depending on what I have on hand, making it versatile and flexible. Plus, it’s budget-friendly, so I don’t have to break the bank to enjoy a hearty, flavorful meal.

At the end of the day, this is the ultimate red kidney beans stew recipe. It ticks all the boxes!

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🥘 Ingredients

My recipe for stewed red kidney beans calls for very simple ingredients. Check out the recipe card at the bottom of this post for exact measurements.

Olive Oil: I like using extra virgin olive oil for sautéing the vegetables in this recipe, but sometimes I switch it up with avocado or vegetable oil depending on what I have on hand.

Garlic, Onion, Carrots, Celery: I love the aroma of sautéed onions and garlic! Diced carrots and celery add the perfect texture and are classic choices for any stew or soup.

Butternut Squash: If I’m out of butternut squash, I’ve found that cooked and diced pumpkin works just as well and brings a similar sweetness and heartiness to the stew.

Scotch Bonnet Pepper: Scotch bonnet peppers are my secret ingredient for adding a bold, sweet, and spicy kick. These peppers are pretty hot, about 40 times spicier than a jalapeno! When I need to tone down the heat, I swap them with chile peppers, poblanos, or even green bell peppers.

Brown Sugar: I love how the brown sugar in this recipe gives a subtle sweetness while slightly caramelizing the vegetables for a rich depth of flavor.

Tomato Paste: Tomato paste is my go-to for these stewed beans, though tomato sauce can also work. I make sure to avoid marinara sauce, which brings too many Italian flavors and can clash with the spices in this dish.

Vegetable Broth & Coconut Cream: Vegetable broth is the base for this stew, but when I don’t have it, I simply use water and add extra seasonings.

Cherry Tomatoes: Cherry tomatoes add a fresh burst of flavor that I enjoy, but if I only have a large tomato on hand, I just dice it up and toss it in.

Kidney Beans: The kidney beans are the star of this dish, but I’ll use any other beans I have if needed. Both canned and dried beans work well. Fun fact: in Jamaica, kidney beans are called “red peas,” which I find pretty interesting!

Thyme, Green Onions, Fresh Cilantro: Fresh thyme gives this stew a lovely herbal note, and I sometimes add sprigs of other herbs or bay leaves for extra flavor. Green onions go in at the end to enhance the texture, and cilantro is an optional but delicious finishing touch when I want more flavor.

Worcestershire Sauce, Salt, Pepper: I use Worcestershire sauce to deepen the flavor, but for a vegan option, I’ll swap it with soy sauce or white wine vinegar. Classic salt and black pepper round out the seasoning perfectly.

👩🏽‍🍳 How To Make Stewed Red Kidney Beans

Learn how to make my Caribbean style stewed red beans recipe! There are a few different ways to make this recipe, depending on the available equipment. Below are instructions for the instant pot, stovetop, and slow cooker.

Stove Top

Sauté Veggies: I start by heating oil in a deep saucepan or Dutch oven over medium-low heat and sautéing the diced onion until it softens. Then, I add the garlic and cook it for another couple of minutes. After that, I toss in the carrots, celery, butternut squash / pumpkin, and scotch bonnet pepper, sautéing for 4-5 minutes, stirring to make sure everything cooks evenly.

Veggies and spices cooking in a large stock pot on the stove.

Add Brown Sugar: Next, I sprinkle in the brown sugar and let it cook until it melts and starts to caramelize, adding a nice touch of sweetness to the dish.

Veggies and spices sauteeing in a large stock pot on the stove.

Add Liquids: I stir in the tomato paste, vegetable broth, coconut cream, and cherry tomatoes. Then, I bring the mixture to a boil over medium-high heat.

Red kidney beans, spices and broth added to a large stock pot on the stove.

Add Beans: Once it’s boiling, I add the canned beans, thyme, and Worcestershire sauce. I let it come to a boil again, making sure everything is well combined.

Add Final Flavor & Serve: Finally, I add the green onions, salt, pepper, and cilantro. I cook it all for about 30 minutes, or until the vegetables are soft and the sauce has thickened. I adjust the seasoning to taste and serve the stewed beans hot.

Green onions, red kidney beans, spices and broth added to a large stock pot on the stove.

Instant Pot

Sauté Onion & Garlic: I set the Instant Pot to the “sauté” setting and add oil and diced onion. I sauté the onion until it softens, then add the garlic and sauté for another 2 minutes.

Add Veggies: After that, I add the carrots, celery, pumpkin, and scotch bonnet pepper. I sauté everything for another 4-5 minutes, making sure to stir for even cooking. Then, I add the brown sugar and cook it until it melts and starts to caramelize.

Add Rest of Ingredients: Next, I stir in the tomato paste, vegetable broth, coconut cream, cherry tomatoes, soaked dried kidney beans, thyme, and Worcestershire sauce. I also add the green onions, salt, pepper, and cilantro, stirring well to combine everything.

Cook On High Pressure: I secure the lid on the Instant Pot, set the pressure cooker to the sealing setting, and select high pressure. I cook it for 12 minutes, or until the vegetables are soft and the sauce has thickened.

Adjust Seasoning & Serve: Once the pot is open, I taste the stew and adjust the seasoning if needed. Then, I serve this kidney bean stew hot.

Stewed red beans recipe cooking in a large pot on the stove.

Slow Cooker

Add Ingredients: I start by adding the tomato paste, vegetable broth, coconut cream, cherry tomatoes, soaked dry beans, thyme, and Worcestershire sauce to the slow cooker. I set it to high and cover it for 2 hours.

Sauté Veggies: While that cooks, I heat oil in a medium saucepan and sauté the diced onion until it softens. Then, I add the garlic and cook for another 2 minutes. After that, I toss in the carrots, celery, pumpkin, and scotch bonnet pepper, sautéing for 4-5 minutes while stirring to ensure everything cooks evenly.

Mix In Veggies & Serve: After the 2 hours are up, I uncover the slow cooker and add the sautéed veggies. I give it all a good stir to let the flavors meld together, adjust the seasoning to my taste, and serve the dish hot.

Vegan stewed red kidney beans served in a blue bowl with a spoon.

My #1 Secret Tip for making this simple red kidney beans recipe on the stove is to let the beans simmer on low heat for as long as possible. This slow simmering process gives the beans time to absorb all the flavors from the spices, herbs, and vegetables, making the dish richer and more complex. I find that the longer I let them cook, the deeper the flavors become, so I never rush this part.
When I have the extra time, I prefer to use dried beans soaked overnight instead of canned beans. Soaking the beans not only makes them cook faster but also gives them a softer, creamier texture that enhances the overall heartiness of the stew.

The dried beans also tend to hold up better during the long cooking process, absorbing the flavors more effectively than canned beans.

If using dried beans, I add the soaked beans and water to the recipe, after sautéing the onions and garlic. The cooking time will need to be adjusted by an additional 1 to 1.5 hours before continuing with the remaining steps in the red bean stew recipe.

Other Tips To Keep In Mind:

Don’t Drain The Kidney Beans: I always add the beans along with the liquid they’re in for this stewed red beans recipe to enhance the flavor and richness.
Cut Evenly Diced Veggies: I make sure to dice all the vegetables to the same size so they cook evenly and blend perfectly into the stew.
Use Coconut Cream For Creaminess: For the creamiest texture, I prefer using coconut cream, but coconut milk works well too if that’s what I have on hand.
When To Remove Thyme Sprigs: Once the sauce has thickened and the beans and vegetables are soft, I remove the thyme sprigs because the flavor has already infused into the stew.
For A Thinner Stew: If I want a thinner consistency, I slowly add a cup of water until I reach my desired thickness.
Mash The Beans: Towards the end of cooking, I like to mash a small portion of the beans against the side of the pot. This trick helps naturally thicken the stew and gives the dish a nice, creamy consistency while still maintaining the integrity of most of the beans.

📖 Variations

My stewed kidney beans are a delicious recipe with flavors that can easily be switched up. Here are some variations I’ve tried:

Different Spices: I love that this stew features Caribbean flavors, but I can easily switch up the spices to explore other cuisines. Sometimes, I add cumin, cayenne pepper, or fresh herbs for variety. Using a bay leaf or fresh parsley adds a nice touch to the stewed red kidney beans.

Different Type Of Beans: Pinto beans, white beans, black beans, or cannellini beans work great, and sometimes I mix a few varieties to create a unique blend.

Habichuelas Guisadas: To give this recipe a Puerto Rican twist, I swap the kidney beans for pink beans and add cumin, stuffed olives, and adobo seasoning. It transforms the dish into a popular Puerto Rican side, which pairs perfectly with yellow rice.

Ewa Riro: For a Nigerian spin, I use black-eyed peas or honey beans and replace the vegetable stock with bouillon powder. If I’m not sticking to a vegetarian version, I’ll add crayfish, catfish, or smoked turkey to make this one-pot meal even heartier.

🍽 Serving Suggestions

Served over a humble bowl of rice is the traditional way to pair these stewed kidney beans. Here are a few other options I love:

Bread: A classic way to soak up that stewed gravy from the beans! I love to serve this with buckwheat sourdough bread or garlic bread.

Salad: Because this is a very filling meal, I like to pair it with a light salad. My roasted pumpkin salad, beetroot and feta salad, or spinach and arugula salad all have those similar earthy flavors that complement this dish well.

🫙 Storing And ♨️ Reheating

Before storing these vegan stewed beans, I allow the stewed beans to cool to room temperature. Then, I either freeze it or refrigerate it. Here’s how:

Fridge: I store leftovers in the fridge, in an airtight container, for up to 5 days.

Freezer: These beans will keep for up to 2 months if frozen. To save space, I put the beans in airtight freezer bags and freeze them flat.

Reheating: I recommend defrosting in the fridge overnight, and warming the beans in the microwave or on the stove top before serving.

❓Recipe FAQs

CAN I MAKE THIS STEW AHEAD OF TIME?

Yes, it actually tends to taste even better the next day as the flavors continue to develop. I just make the recipe then store it in the refrigerator and reheat it thoroughly before serving.

CAN I USE FROZEN BEANS?

You technically can, but I wouldn’t recommend it. Kidney beans and other legumes will freeze pretty well, but may get a little mushy after being defrosted. When I’m in a pinch and need to use frozen beans, I make sure to thaw them before adding them to the stew, and also I reduce the cooking time so that I don’t risk overcooking them and creating mushy beans.

HOW DO I KNOW WHEN THE BEANS ARE DONE?

I check if the beans are done by tasting them. They should be tender but not mushy. If they’re still firm, I’ll let them cook a bit longer until they reach the desired texture.

CAN I ADD GREENS TO THE STEW?

Yes, occasionally I’ll add greens like spinach or kale towards the end of cooking. They’ll wilt quickly and add extra nutrients and flavor to the stew.

Vegan stewed beans served in a blue bowl with a spoon.

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