Tender Bean, Potato & Onion Stew

by VSLW Member

Tender Bean, Potato & Onion Stew

Serves: 6 Cooking Time: Nutrition facts: 200 calories 20 grams fat


  • 1 lb. dried kidney beans, soaked overnight (or three 15-oz. cans, drained)
  • 1 cup low-sodium vegetable broth
  • 1 chayote squash, diced (or zucchini)
  • 1⁄2 carrot, peeled and diced
  • 3 red, orange or yellow sweet peppers, seeded and diced
  • 2 large potatoes, peeled and diced
  • 2 tsp. chopped culantro [(or 4 tsp cilantro), and optionally add mint and parsley
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • Salt and pepper (optional)


1. If using dried beans, drain and rinse the beans; discard the soaking water.
2. Place beans in a large pot and add vegetable broth. Add water, as necessary, to cover beans.
3. Bring broth to a boil; then immediately turn down to simmer.
4. Cook for 25 minutes.
5. Stir in the rest of ingredients; cook for about 25 more minutes, or until beans are tender, stirring occasionally to keep from burning.
6. Add salt and pepper to taste before serving. Enjoy alone or with tortillas or rice.ol>



Recipe found in The Blue Zones Kitchen. Slight modification to substitute initial oil with vegetable broth.

Featured in almost every Nicoyan meal, black beans contain high levels of anthocyanins and have 10 times the antioxidants of an equivalent serving of oranges. Rich and hearty, this one-pot meal is a staple in Costa Rica.

It’s easy to make and costs less than $1 a serving.

Did You Try This Recipe?
How did this recipe work out for you? Leave a comment below or share it on social media.

You may also like

Leave a Comment