Spicy Black Bean Stew


This Spicy Black Bean Stew is super quick, healthy and a fantastic weeknight dinner. Once again another one pot meal that is ready in less than 30 minutes and goes well with a variety of sides including crusty bread, rice and even corn chips! It is a true crowd pleaser and of course my daughter was all over this once the pot hit the table (anything with Mexican flavours and she is the first to dig in). But I especially created this recipe with my friends and relatives in mind that are vegetarian, as I always want to have a main dish easily available when they visit.

I have written several times on my instagram page that legumes tend to bloat me and through trialling and testing I have noticed less side effects when using canned legumes. I rinse them really well; them soak them in cold water for 5 minutes and then rinse them again. It is the only way I can eat them and so you will find I will be using more often, organic canned beans in my recipes rather than dried ones.

And as winter is settling here in Australia I’m really enjoying these easy wholesome stews. I tend to enjoy them even more when my husband comes home for lunch and we both want a warm meal instead of salad and tuna (our go-to lunch meal). Anyone else agree? Why should warm meals only be for dinner right?

So I hope you and your loved ones enjoy this stew as much as we do! If you want it a little more ‘saucy’ just add another half a cup of stock but we prefer it thick so we can scoop it up with that crusty bread YUM! Enjoy and don’t forget to send me some photos of your creations xx

Serves 3-4

2 tbs extra virgin olive oil

3 garlic cloves, minced

1 red capsicum, diced

1 yellow capsicum, diced

1 large carrot, diced

1 large brown onion, chopped

400g can black beans

400g can diced tomatoes

Seasoning:

1 ½ tsp ground cumin

1 tsp paprika

1 tsp ground coriander

1 ½ tsp chilli flakes

1 tsp sea salt

½ tsp ground pepper

1 cup water or vegetable stock

To Garnish:

Dollops of sour cream

Finely chopped red opinion

Handful of Coriander leaves

  1. Heat oil in a wide base pan and add onion, garlic, red and yellow capsicum and carrot. Sauté for 2-3 minutes.

  2. Add all seasoning, cumin, paprika, coriander, chilli, salt and pepper and sauté a further 2 minutes.

  3. Add beans, tomatoes and 1 cup water / stock. Bring to boil then reduce heat and simmer for 12 minutes.

  4. Turn off heat. Garnish with dollops of sour cream, sliced red onion and fresh coriander leaves. Serve with hot or toasted bread. (Optional to serve with steamed rice or quinoa instead of bread and some cubed avocado).

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