Spicy Bean Stew (V,GF)

This spicy and flavorful bean stew brings back lots of sweet childhood memories. My mom used to make something very similar–much less spicy though–which I loved so much. Over time, I have adapted mom’s recipe, enhanced it with some of my favorite spices, and turned it into one of our favorite go-to comfort foods perfect on a chilly winter day.

This meal is not only hearty and delicious, but also full of various nutrients, thank to vegetables, spices, and beans. Beans are a great source of plant-based protein. A 1/4-cup serving of cooked pinto beans contains 3.85 grams of protein. However, they are not considered a complete protein, because they include some but not all of the essential amino acids that our bodies need and cannot produce on their own.

To make sure you get ALL of these essential amino acids, you can pair beans with complementary protein sources such as whole grains, nuts, or seeds. That’s why I like to serve this spicy bean stew with brown rice. Alternatively, you can use whole grain sprouted bread or have it with a side of quinoa, amaranth or buckwheat that are all complete sources of protein.

Hope you get to try and enjoy this recipe. If you do, please leave a comment below or tag me on your Instagram or Facebook post with @nutriholist #nutriholist so that I can see it and share it. XO

Spicy Bean Stew Recipe

Serves 4


  • 1 tablespoon coconut oil
  • 1 large onion, chopped
  • 1 small jalapeno pepper, finely chopped
  • 1 medium carrot, thinly sliced
  • 5 medium tomatoes, chopped
  • 3-4 garlic cloves, grated or crushed
  • 1/2 teaspoon turmeric
  • 2 teaspoons chili powder
  • 1 teaspoon cumin, ground or seeds
  • Unrefined sea salt and black pepper, to taste
  • Pinch of chili flakes
  • 4 tablespoons tomato paste
  • 4 cups cooked pinto or red kidney beans (or 8-oz can), rinsed and drained
  • 2 cups water or vegetable broth


  • Handful of fresh cilantro or parsley
  • 1-2 avocado(s), sliced
  • Drizzle of fresh lemon juice


  1. Heat oil in a large pot over medium heat, add the onions and jalapeno pepper and sauté for about 5 minutes until the onions become translucent and golden in color
  2. Add the carrot, tomatoes, garlic, turmeric, spices, and tomato paste, stir and cook for 2-3 minutes until fragrant
  3. Pour in the beans and water/vegetable broth, cover, and bring to a boil. Then reduce heat to medium-low and let it simmer for about 20 minutes for the flavors to come together. Taste test and adjust the seasonings as needed
  4. Top with cilantro/parsley, avocado slices, and lemon juice and serve either on its own or with a side of brown rice or bread. Enjoy!
By | 2018-01-29T20:36:50+00:00 January 29th, 2018|Categories: Main|0 Comments

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