Recipe description
June 15, 2026
Kidney Bean Bell Pepper Stew
A cozy, fiber-rich bean stew to support gentle digestion.
High Fiber
Whole Grains
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from kidney beans and vegetables.
- Colorful peppers add polyphenols and variety.
- Plant-based protein with balanced carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, kidney
16
tablespoon
Capsicum, red
1
piece
Red onion
1
piece
Garlic
3
piece
Tomato
2
piece
Tomato, paste
2
tablespoon
Oil, olive
2
tablespoon
Seed, cumin
1
tablespoon
Paprika powder
1
teaspoon
Coriander
2
tablespoon
Salt
1
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onions and minced garlic; sauté for 3-4 minutes until translucent.
3
Stir in chopped bell peppers and carrot; cook for another 5 minutes.
4
Add kidney beans, vegetable broth, cumin, salt, and pepper; bring to a boil.
5
Reduce heat and simmer for 20 minutes.
6
Stir in chopped parsley before serving.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
16 g
Protein
52 g
Carbohydrates
12 g
Fiber
8 g
Sugar
9 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is Kidney Bean Bell Pepper Stew suitable for vegans?
Yes. It's plant-based with kidney beans, peppers, and other vegetables; no animal products. If you use stock, choose a vegan option.
Are kidney beans safe to eat? Do I need to soak?
Dried kidney beans must be soaked and simmered thoroughly to destroy lectins. Canned kidney beans are pre-cooked and only need heating.
What are the main health benefits of this stew?
It provides dietary fiber from beans, plant protein, and colorful peppers with polyphenols; fits into a fiber-rich, gut-friendly diet.
How can I reduce sodium in this recipe?
Use low-sodium beans or no-salt-added canned beans, skip added salt, and rely on herbs/spices for flavor. Rinse canned beans.
Can I customize with other vegetables?
Yes. You can swap or add vegetables like zucchini, spinach, or carrots; keep a similar amount and cooking time.
How should I store leftovers?
Cool and refrigerate in an airtight container for 3–4 days; you can freeze for 2–3 months.
What should I serve it with?
Pair with whole grains such as brown rice, quinoa, or a light side like crusty bread or a leafy salad.
How can I adjust the spice level?
Use milder peppers and remove seeds to reduce heat; add chili flakes or jalapeño gradually to increase heat.
Is this recipe suitable for people with digestive sensitivity to beans?
Beans can cause gas for some; soaking and rinsing canned beans helps; start with a small portion and increase gradually.
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