Kidney bean belongs to the category of the world healthiest foods. Moreover, beans are considered for diabetes superfood. Kidney bean is an excellent choice for your regular dish mainly for the high levels of natural proteins. Vegetarians and vegans have limited sources of proteins and this recipe combines several protein sources – kidney beans, quinoa, and greens. Equally important, the vegetables in the recipe – onion, celery, and carrots provide essential nutrients to your diet. Healthy Eating reports that a single cup of chopped, raw carrots provides 21,384 international units of vitamin A or 428 percent of the daily value. As a matter of fact, celery is not less important. Celery lowers the blood pressure and cholesterol and it is a little-known fact that celery is beneficial for people with arthritis pains.
Print Recipe Kidney Bean Dish
Mince the garlic and dice the onion.
Add the olive oil, garlic, and onion in a large pot and sauté over medium-low heat until the onions are soft and transparent.
While the garlic and onion are cooking, wash and peel the carrots, then slice into 1/4-inch thick rounds. Wash the celery and slice into 1/4-inch pieces.
Add the carrots and celery to the pot and continue to sauté until they just begin to soften (about 5 minutes).
While the carrots and celery are cooking, rinse the quinoa well with cool running water in a wire mesh sieve.
Drain and rinse the kidney beans. Add the quinoa, kidney beans, diced tomatoes (with juices).
Add 4 glass of water to the pot, place a lid on top, and turn the heat up to medium-high. Allow the pot to come to a boil, then turn the heat down to low and let simmer for 25 minutes (make sure it's simmering the entire time, turning the heat up just slightly if it stops).
After simmering for 25 minutes the quinoa should be slightly translucent and tender. If not, let simmer a few minutes longer. Stir in the spinach until heated through. Taste the soup and add salt and the dill or adjust the seasonings if necessary. Serve hot.