Red Bean Pumpkin Stew

• 120 g kidney beans, drained and rinsed — Canned red kidney beans, drained and rinsed
• 70 g red lentils, rinsed — Dry red lentils
• 160 g plain canned pumpkin — No-salt-added canned pumpkin
• 140 g canned tomatoes — No-salt-added canned tomatoes
• 60 g light coconut milk — Canned light coconut milk
• 50 g spinach — Raw baby spinach
• 60 g onion, diced — Raw yellow onion
• 5 g garlic, grated — Raw garlic
• 1 g allspice — Ground allspice
• 1 g thyme — Dried thyme leaves
• 0.4 g cayenne — Ground cayenne pepper
• 0.8 g salt — Fine salt

Method

1. 1Load the slow cookerAdd kidney beans, rinsed lentils, pumpkin, tomatoes, coconut milk, onion, garlic, allspice, thyme, cayenne, salt, and 280 g water to the slow cooker.Look for: Everything is evenly positioned and ready for the next action.Safety: Use intact cans and place the cooker on a dry heat-safe surface.
2. 2Stir thoroughlyStir thoroughly until the ingredients are evenly combined.2 minLook for: Lentils are submerged and pumpkin is evenly dispersed with no dense clumps.
3. 3Slow-cook the stewCover, making sure the lid or cover is fully secure.Look for: The slow-cook the stew stage is complete and ready for the next action.
4. 4Cook on HIGH for 3 hours 35 minutesCook on HIGH for 3 hours 35 minutes without lifting the lid during the first 3 hours.215 minLook for: Lentils have collapsed, onion is tender, and the center bubbles steadily.Safety: Keep the lid closed and never leave the cord near water.
5. 5Finish with spinachStir in all 50 g spinach until the ingredients are evenly combined.Look for: The mixture is even and ready for the next action, with no dry pockets.
6. 6Cover for 10 minutesCover for 10 minutes until the stew returns to 165°F, then stir firmly for 30 seconds and serve.10 min 30 sec · 165°FLook for: Spinach is fully wilted and the stew is thick but spoonable.Safety: Verify the center reaches 165°F before serving.