Soak the dried kidney beans in plenty of salted water the night before. When you are going to cook it, add water until it is two fingers above it and pre-boil for 10 minutes on medium heat. Filter the black water and set the kidney beans aside.
Peel the potatoes and carrots and cut them into 1cmx1cm cubes. Peel the onion and chop finely. Chop the garlic into thin rings.
Peel the skins of the tomatoes and cut them into cubes.
Heat the olive oil in a saucepan and fry the onions and garlic until they turn pink. Put the potatoes and carrots in the pot and turn them together until they are slightly soft. Put the tomatoes in the pot, turn them and add the lemon juice, salt and sugar.
Add the kidney beans to the pot and add hot water until they are 3-4 inches above the top and bring to a boil first on medium heat. Then take the lowest heat and cook until soft.
Cool the cooked food in its own pot without opening the lid, then put it in the refrigerator, let it rest overnight and serve cold. Enjoy your meal!
Note: You can serve your red bean pilaf by garnishing it with lemon slices and finely chopped parsley leaves at the presentation stage.
Benefits of Ingredients in Kidney Bean Stew With Olive Oil
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Reddish Beans:
Kidney bean (Barbunya) is a rich source of fiber and plant-based protein. It supports the digestive system, helps balance blood sugar, and provides long-lasting satiety. Its high iron and folic acid content contributes to reducing anemia risk and supports cell regeneration. Furthermore, thanks to its antioxidants, it protects the body against free radicals. It pairs wonderfully with tomatoes, onions, garlic, and carrots, especially in olive oil-based dishes.
Dry Onion:
Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
Olive Oil:
Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
Garlic:
Garlic, thanks to its allicin compound, offers strong antioxidant and anti-inflammatory properties. It can boost the immune system, increasing resistance against illnesses. Furthermore, it contributes to cardiovascular health by helping regulate blood pressure and balance cholesterol levels. Widely used in traditional medicine, garlic is also known for its digestive support effects. An indispensable ingredient in meat dishes, vegetable sautés, and Mediterranean cuisine, it pairs wonderfully with herbs like rosemary and thyme.
Potatoes:
Potatoes are a rich source of complex carbohydrates providing energy, Vitamin C, and potassium. Their fiber content contributes to digestive health and provides a feeling of satiety. Potassium, vital for regulating blood pressure, makes them important for overall body functions. They pair well with meat, chicken, fish, eggs, cheese, and many vegetables, suitable for various cooking methods like baking, boiling, frying, and mashing.
Carrot:
Carrots are renowned for their rich beta-carotene, which the body converts into Vitamin A, crucial for eye health (especially night vision) and skin regeneration. Their high fiber content aids digestion and promotes satiety. Potent antioxidants also protect cells. To maximize the absorption of their beneficial compounds, carrots are best consumed with healthy fats like olive oil. Versatile in both sweet and savory dishes, they pair wonderfully with fruits like apple, orange, and ginger, or in meat dishes.
Tomato:
Tomato is a fruit rich in lycopene, a powerful antioxidant that supports heart health and helps protect skin cells against UV damage. With Vitamin C, it boosts immunity, while potassium contributes to blood pressure regulation. Lycopene absorption is enhanced, especially when consumed with olive oil. It is an indispensable ingredient for basil, garlic, mozzarella, and various salad and pasta dishes.
Water:
Water is the foundation of life and indispensable for bodily functions. Its main roles include transporting nutrients and oxygen to cells, eliminating metabolic waste through the kidneys, and regulating body temperature. It is essential for joint health, organ protection, and maintaining cellular functions. Dehydration leads to low energy and kidney issues. When consumed with fibrous fruits and vegetables, water aids digestion. It forms a good combination with mineral water or herbal teas for electrolyte balance.
Lemon Juice:
Lemon juice, rich in Vitamin C, boosts immunity and supports collagen synthesis for skin health. Its citrate content may help prevent kidney stone formation. A natural antioxidant, it reduces inflammation. It aids digestion by stimulating liver bile production. Added to water, it offers a detoxifying effect. Pairs perfectly with fish, chicken, salads, soups, marinades, and desserts, adding a refreshing and flavorful touch.
Tomato Paste:
Tomato Paste is a concentrated source of lycopene, a potent antioxidant whose bioavailability increases when heated. This property supports heart health and may help reduce the risk of certain cancers, particularly prostate cancer. It also contains Vitamin K and potassium. Its absorption is enhanced when consumed with olive oil. It pairs perfectly with onions, garlic, red meat, and legumes, adding depth and umami to dishes.
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