One of the most common questions every vegan gets is “were do you get your protein?”  Unarguably protein is very important to our health, and what you may not know is that you don’t need to eat meat or cheese to get enough of it.

Beans are called “poor man’s meat” because they are the richest plant-based source of protein.  For an example, just 1 cup of kidney beans (177 g) provides approximately 15 grams of protein.

Kidney beans are also rich in vitamins and minerals like Iron, Cooper, Potassium, Phosphorus, Folate and Vitamin K1, just to name a few.

They are excellent dietary choice for diabetics and can help reduce the risk of colon cancer due to the rich source of fermentable fiber.

Red Bean StewDid you know that raw or improperly cooked kidney beans are toxic?!  That’s because in a raw state they contain a high amounts of phytohaemagglutinin.  Soaking and cooking the beans eliminates the toxin, making them safe to eat with lots of health benefits.


  • 1/4 cup olive oil
  • 1 lb dried dark red kidney beans, soaked overnight
  • 12 cups vegetable broth
  • 1 large yellow onion, finely chopped
  • 1 medium carrot, finely chopped
  • 2 serrano chile, stemmed, seeded, finely chopped
  • 1-2 scallions, finely chopped
  • 6 cloves garlic, smashed
  • 2 tsp coriander seeds
  • 1 tsp smoked paprika
  • 1/2 cup fresh cilantro, finely chopped
  • Salt and freshly ground black pepper, to taste
  • Bread, for serving

In a 6 qt saucepan heat the olive oil on med-high heat.  Add onion, carrot, chilies, garlic and scallions.  Cook for about 10 min, or until golden.  Add the spices and cook for another minute.

Finally add the broth and rinsed beans, bring everything to a boil.  Reduce heat to medium and cook, partially covered, for about 2-2 1/2 hours or until beans are very tender.

When done, puree half of the beans in a blender.  Return back to the pot and season with salt and pepper. Stir in fresh cilantro and serve.