Prep, cook, and total time	Calories per serving
Prep Time: 10 minutes Cook Time: 30 minutes Total Time: 40 minutes	Approximately 320 calories Kidney beans: ~120 calories Tomatoes: ~50 calories Olive oil: ~40 calories

Ingredients

• 1 tbsp olive oil
• 1 small onion, diced
• 3 garlic cloves, minced
• 1 red bell pepper, chopped
• 1 cup cooked kidney beans
• 1 cup diced tomatoes (no-salt-added)
• 1 cup low-sodium vegetable broth
• 1 tsp cumin
• 1 tsp chili powder
• ½ tsp smoked paprika
• Optional: Fresh cilantro for garnish

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Instruction

1. In a large pot, heat olive oil over medium heat. Add the diced onion and garlic, cooking for 2-3 minutes until softened.
2. Add the bell pepper and cook for another 2 minutes, stirring occasionally.
3. Stir in the kidney beans, diced tomatoes, and vegetable broth. Mix in the cumin, chili powder, and smoked paprika.
4. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes, stirring occasionally.
5. Serve warm, garnished with fresh cilantro if desired. Pair with a side of whole-grain bread or a small salad for a complete meal.

Photos

Extra tips

Flavor variations

• Protein Boost: Add cooked lentils for additional protein and texture.
• Spicy Option: Include a diced jalapeño or extra chili powder for heat.
• Herb Swap: Garnish with parsley or basil instead of cilantro for a different flavor profile.
• Texture Variation: Add corn kernels or diced zucchini for added crunch.

Storage tips

• Refrigerate leftovers in an airtight container for up to 4 days.
• Freeze in individual portions for up to 3 months. Thaw in the refrigerator before reheating.
• Reheat gently on the stovetop or in the microwave, adding a splash of broth if needed.

Nutritional insight

• Kidney beans are a great source of plant-based protein and fiber, supporting heart health and balanced blood pressure.
• Tomatoes provide antioxidants like lycopene, which can help lower blood pressure and improve heart health.
• Spices like cumin and chili powder not only enhance flavor but also offer anti-inflammatory benefits.