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Hearty Black Bean and Vegetable Stew

by
S
Sophie

A comforting and flavorful stew packed with black beans and fresh vegetables, perfect for a cozy meal.

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Preparation time (min) 15 min
Cooking time (min) 40 min
Difficulty
Hearty Black Bean and Vegetable Stew

Ingredients

6 servings
|
  • 1 cup
    Black bean dried or Canned black beans
  • 1 whole
    Onion yellow or Red onion
  • 3 clove
    Garlic fresh or Garlic powder
  • 2 whole
    Potato russet or Sweet potato
  • 2 whole
    Carrot large or Parsnip
  • Celery fresh or Fennel
  • 1 cup
    Green bean fresh or Snap peas
  • 1 whole
    Green pepper bell or Red pepper
  • 1 can
    Tomato canned, diced or Fresh tomatoes
  • 1 tsp
    Thyme dried or Oregano
  • 1 tsp
    Cumin ground or Paprika
  • 1 tsp
    Tabasco sauce original or Hot sauce
  • 2 whole
    Green onion fresh or Chives
  • 1 cup
    Cauliflower fresh or Broccoli
  • 4 cup
    Vegetable broth low-sodium or Chicken broth

Instructions

1

Prepare the black beans

Rinse the dried black beans and soak them in water overnight.

Soaking beans overnight reduces cooking time and makes them easier to digest.

Ingredients needed for this step

black bean
2

Drain the beans

Drain and rinse the soaked beans before cooking.

Rinsing removes any residual starch or impurities.

Ingredients needed for this step

black bean
3

Sauté the aromatics

In a large saucepan, sauté chopped onion and minced garlic in a splash of vegetable broth until softened.

Using broth instead of oil keeps the dish lower in fat.

Ingredients needed for this step

onion garlic vegetable broth
4

Combine the ingredients

Add the soaked beans, diced potatoes, diced carrots, chopped celery, green beans, green pepper, canned tomatoes with their juice, thyme, cumin, and the remaining vegetable broth to the saucepan.

Cut vegetables into uniform sizes for even cooking.

Ingredients needed for this step

black bean potato carrot celery green bean green pepper tomato thyme cumin vegetable broth
5

Cook the stew

Bring the mixture to a boil, then reduce the heat and simmer, covered, for 20 minutes or until the vegetables are tender.

Stir occasionally to prevent sticking and ensure even cooking.

Ingredients needed for this step

black bean potato carrot celery green bean green pepper tomato thyme cumin vegetable broth
6

Season the stew

Stir in the Tabasco sauce and adjust the seasoning with salt and pepper to taste.

Taste the stew before adding salt, as the broth may already contain sodium.

Ingredients needed for this step

Tabasco sauce
7

Serve and garnish

Serve the stew hot, garnished with chopped green onions.

Serve with a slice of crusty bread for a complete meal.

Ingredients needed for this step

green onion

Nutrition Facts (100g)

Calories 70 kcal
Fat 0.5 g
  • Saturated Fat: 0.1 g
Carbohydrates 12 g
Fiber 4 g
Sugar 2 g
Protein 4 g

Learn More About This Recipe

📝

About this Recipe

Discover the recipe for Hearty Black Bean and Vegetable Stew, a delicious and nutritious dish featuring black beans, fresh vegetables, and aromatic spices. Perfect for a wholesome dinner, this stew is easy to prepare and packed with flavor.
💪

Why This Recipe Is Good For You

This recipe is rich in fiber and plant-based protein, making it an excellent choice for a balanced and nutritious meal. It's also loaded with vitamins and minerals from the variety of fresh vegetables included.
💡

Tips & Tricks

For an extra depth of flavor, consider roasting the vegetables before adding them to the stew. You can also use an immersion blender to partially blend the soup for a creamier texture.
🔄

Recipe Variations

You can substitute the black beans with kidney beans or chickpeas for a different flavor profile. Adding a splash of coconut milk can also give the stew a creamy and tropical twist.
🗄️

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove or in the microwave, adding a splash of water if needed.
📚

Recipe History

Black bean stews have been a staple in many cuisines around the world, known for their hearty and satisfying nature. This recipe draws inspiration from traditional bean soups while incorporating a variety of fresh vegetables.
🥗

Nutritional Information

This stew is a great source of dietary fiber, plant-based protein, and essential vitamins such as vitamin C and potassium.
🍽️

Pairing Suggestions

Serve this stew with a side of crusty bread or over a bed of rice for a complete meal. A fresh green salad makes a great accompaniment as well.

Tags

healthy vegan vegetarian gluten-free budget-friendly

Recipe Categories

Cuisine

mexican other

Meal Type

lunch dinner other

Course

main course soup

Cooking Methods

sautéing boiling sous vide slow cooking

Occasions

everyday weeknight dinner family gathering potluck

Dietary Restrictions

vegan gluten-free low-sugar low-carb vegetarian halal kosher macrobiotic

Seasons

fall winter all-season

Difficulty

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