Low Income Vegan Extraordinaire: Bean Stew

Low Income Vegan Extraordinaire: Bean Stew

Low Income Vegan Extraordinaire: Bean Stew

For this installment of Low Income Vegan Extraordinaire, we will be making a Bean Stew! Delicious, nutritious, filling, and affordable!


Serves Four:

1 pound of dry red kidney beans

1 tomato

1 pepper

1 onion

2 garlic cloves

1 bay leaf

1 tablespoons of sweet paprika (optional if you have it)

1/2 tablespoon of turmeric

1 pinch of black pepper

Extra virgin olive oil

2 potatoes

1 carrot
8 oz can of sweet peas



  1. Rinse soaked beans and place them to boil in water. Cover. If we see that they are running out of water, keep adding to it. Add the bay lead. Cook approximately 90 minutes until soft.
  2. Make a sofrito with the olive oil, tomato, pepper, onion, and garlic. It doesn’t matter how we cut them since they will be blended in the blender when the sofrito is ready. Add the paprika, the turmeric, and the pepper and mix well. Cook for 10 minutes and place in blender when ready.
  3. Add the sofrito, the potatoes, the carrots and the peas to the cooked beans. Cook for 15 minutes.

Add water if it needs some.

You may serve over rice, or by itself.


2 thoughts on “Low Income Vegan Extraordinaire: Bean Stew

  1. Jennifer

    This recipe looks delicious. Just a quick question, if I may: what is a sofrito? I am not familiar with this term. Thank you so much for sharing this and for all the great works your organization does.

    1. miiche Post author

      Great question, Jennifer! Sofrito is the primary building block of any dish especially in Latin-American food, as is this Bean Stew. It is a sauce used as a base, usually made of garlic, onions, tomatoes, peppers. The ingredients in the sofrito vary from country to country, but usually consist some of the above. Of course we veganize everything, so here is a google search for vegan sofrito: https://www.google.com/?gws_rd=ssl#q=vegan+sofrito

      Thank you for taking the time to comment and for your kind words!

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