Black Bean Stew
User Reviews
5.0
39 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
30 mins
-
Servings
4 people
-
Calories
335 kcal
-
Cuisine
South American
Black Bean Stew
Report
Enjoy this healthy, one-pot black bean stew as a dip, soup, with rice or in a tortilla.
Share:
Ingredients
- 2 tablespoons olive oil
- 1 medium onion red or white, chopped small
- 1 bay leaf
- 2 cloves garlic smashed and chopped
- ½ teaspoon cumin powder
- 1 green (bell) pepper remove stem, seeds (optional), chopped
- 400 grams tomato sauce 2 cups or or 1 x 400g/15 oz tin chopped tomatoes
- 1 teaspoon chilli powder adjust to taste
- 500 millilitres vegetable stock 2 cups
- 800 grams black beans 2 x 15 oz cans, use the bean liquid*
- ½ teaspoon smoked paprika
- 1 teaspoon salt kosher
- ½ teaspoon oregano dried
- 2 tablespoons lime juice
Garnish
- 100 grams sour cream ½ cup for garnish
- 1 tablespoon pickled jalapeño peppers chopped
- 2 tablespoons fresh coriander leaves (cilantro) chopped
Instructions
- In a medium saucepan, heat 2 tablespoons olive oil with 1 bay leaf, 1 green (bell) pepper (diced) and 1 medium onion (chopped). Cook on medium heat till the vegetables have softened.
- Add 2 cloves garlic (chopped roughly) and ½ teaspoon cumin powder then cook for a further minute.
- Stir in 400 grams tomato sauce, ½ teaspoon oregano, 1 teaspoon salt,1 teaspoon chilli powder, ½ teaspoon smoked paprika and simmer for 10 minutes stirring occasionally.
- Pour in 500 millilitres vegetable stock, 800 grams black beans with their liquid* then taste and add more salt if required**. Cook for 10 minutes stirring occasionally till the stew has thickened. For best results use a potato masher to mash some of the beans for a thicker and creamier consistency to the stew.
- Stir in 2 tablespoons lime juice and garnish with 100 grams sour cream, 1 tablespoon pickled jalapeño peppers and chopped 2 tablespoons fresh coriander leaves (roughly chopped). Serve warm on its own or with steamed rice.
Notes
- This is a great make-ahead dish as the flavours develop further during resting.
- Select a good quality brand of black beans for better texture and flavour, it makes such a difference to the dish.
- *If using a good brand of beans without preservatives, use the bean liquid. If not, drain and rinse the beans before adding to the pan.
- **Vegetable stock and some canned black beans contain salt so it's best to taste the stew before adding more.
- For a spicier bean stew, add more chopped jalapeños.
- Store leftovers in a sealed container in the fridge for up to 4 days, or in freezer bags to keep in the freezer for up to a month.
Nutrition Information
Show Details
Calories
335kcal
(17%)
Carbohydrates
43g
(14%)
Protein
14g
(28%)
Fat
14g
(22%)
Saturated Fat
5g
(25%)
Cholesterol
15mg
(5%)
Sodium
1720mg
(72%)
Potassium
967mg
(28%)
Fiber
14g
(56%)
Sugar
9g
(18%)
Vitamin A
1083IU
(22%)
Vitamin C
36mg
(40%)
Calcium
95mg
(10%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 335 kcal
% Daily Value*
| Calories | 335kcal | 17% |
| Carbohydrates | 43g | 14% |
| Protein | 14g | 28% |
| Fat | 14g | 22% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 15mg | 5% |
| Sodium | 1720mg | 72% |
| Potassium | 967mg | 21% |
| Fiber | 14g | 56% |
| Sugar | 9g | 18% |
| Vitamin A | 1083IU | 22% |
| Vitamin C | 36mg | 40% |
| Calcium | 95mg | 10% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
39 reviews
Excellent
Other Recipes
You'll Also Love
