Black Bean Stew
User Reviews
5
-
Prep Time
5 mins
-
Cook Time
25 mins
-
Total Time
30 mins
-
Servings
4 people
-
Calories
335 kcal
-
Cuisine
South American
Black Bean Stew
Description
Black Bean Stew incorporates sautéed onions, bay leaf, garlic, and diced green bell pepper cooked gently in olive oil. Adding tomato sauce spiced with cumin, oregano, smoked paprika, chili powder, salt, and vegetable stock develops a rich, savory base. Canned black beans with their liquid bring body and protein to the stew. Cooking and occasional stirring ensure a thickened, flavorful consistency, with some beans mashed to provide creaminess.
The stew balances smoky and spicy notes with the acidity of lime juice stirred in at the end. The garnishes of sour cream, pickled jalapeños, and chopped fresh cilantro provide contrasting textures and cool freshness, rounding out the dish.
The stew works well served on its own or partnered with steamed rice for a filling meal. Its bold flavors and thick texture can serve as a main dish or a side component.
Use quality canned beans and include the bean liquid when possible to maintain flavor and thickness. Adjust seasoning carefully due to varying salt levels in stock and canned products. Leftovers keep well refrigerated for up to four days or frozen for longer storage, making it a suitable make-ahead meal.
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 jalapeno pepper chopped, pickled
- 2 tablespoons Coriander cilantro) chopped, fresh leaves
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
- Select a good quality brand of black beans for better texture and flavor.
- If canned beans include preservatives, drain and rinse before use; otherwise, include the bean liquid.
- Taste before adding extra salt as stock and beans may contain salt already.
- Increase jalapeños for more heat if desired.
- Store leftovers in the fridge up to 4 days or freeze for up to one month.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
You'll Also Love
