Kidney Stew

Kidney Stew is a hearty, savory dish featuring slow-cooked kidney beans, typically combined with a base of tomatoes, onions, garlic, and aromatic herbs or spices. It is a comforting, protein-rich staple found in many cuisines worldwide, from American chili to Brazilian feijoada and Indian rajma.

🍽️ Nutrition at a glance

This dish is a high-protein, high-fiber meal with a moderate amount of fat, depending on the recipe. It is an excellent source of plant-based protein, iron, folate, and complex carbohydrates, with a typical serving containing roughly 300-400 calories.

Nutrition breakdown

Calories	350 kcal
Protein	20 g
Carbs	45 g
Fat	8 g
Fiber	15 g
Sugar	6 g
Sodium	600 mg
Iron	4.5 mg
Folate	180 mcg
Potassium	600 mg
Magnesium	80 mg
Phosphorus	200 mg
Zinc	2.5 mg
Vitamin C	15 mg
Thiamin (B1)	0.3 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, kidney stews are a cornerstone of comfort food across continents, often representing frugal, nourishing cooking. Nutritionally, the combination of beans with a vitamin C source like tomatoes significantly boosts the absorption of the beans' iron.