Welcome to The Storied Recipe! I host a unique podcast where every guest gives me a recipe that's significant to their culture, life, and memories. I make, photograph, and share the recipe with you. I invite you to listen to Kimberly's story as you make her Vegetarian Bean Stew.
It's hard to imagine anything that ranks higher on the cozy, nourishing, healthy, and filling index than a good Vegetarian Bean Stew. This one comes from my podcast guest, Kimberly Espinel. It is deeply rooted in her Columbia heritage - in fact, she calls it Columbian Black Bean Stew. It is best served with rice and avocado, which were daily staples in Kimberly's diet, and in her mother's home country of Caracel.
While Vegetarian or Vegan eating has not become as mainstream in either of those countries, Kimberly easily Veganized this popular stew simply by declining to add meat to the stew and using a vegetarian broth rather than an animal-based broth.
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Episodes Related to This Vegetarian Bean Stew Recipe:
Visit the episode post:
A Recipe For Fearlessness With Kimberly Espinel
Consider Making These Alongside the Stew:
How To Connect with Kimberly Espinel:
Website: www.thelittleplantation.com
Instagram: @thelittleplantation
Listen to the Eat Capture Share Podcast
Join the Eat Capture Share Community (and FREE Food Photography Challenge)
Vegetarian Bean Stew
Difficulty: Easy4
servings20
minutes20
minutes40
minutesThis nourishing, healthy, flavorful Vegetarian Bean Stew is also cheap, quick and easy to make, and freezes beautifully. Goes well with rice.
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Ingredients
2 2 boxes (tetra pack) of black beans – box/pack of 380g each, 230g when drained
Dash olive oil or rice bran oil for pan frying
100 ml 100 water
5 5 garlic cloves
1 can 1 /400g of chopped tomatoes
1 teaspoon 1 ground cumin
1 1 vegetable stock cube (please use a gluten-free one if you want this recipe to be gluten-free)
2 small 2 onions
½ teaspoon ½ ground ginger
1 1 heaped teaspoon of dried oregano
2 2 – 3 teaspoons of sugar;a pinch of ground black pepper
- To garnish
A small handful of fresh coriander or fresh parsley leaves (Optional)
some fresh tomatoes (optional)
some chilli flakes (optional)
avocado to serve with (optional)
1 1 fried plantain to serve with (optional)
Rice or quinoa to serve with (optional)
Directions
- Drain the black beans and set aside.
- Peel and chop the onions and garlic finely.
- Over a medium heat, warm the oil in a large frying pan and sweat the onions until translucent – about 5 -10 minutes or so. Then add the garlic and pan fry everything for about 2 minutes. Next add the chopped tomatoes, stir and add the water.
- Next add the beans and stir until nicely combined. At this point lower the heat to a simmer, add the vegetable cube and let it dissolve completely. Add the cumin, ground ginger, sugar and dried oregano. Let it simmer to intensify the flavours. Taste and see if it needs a tiny bit more sugar. Let it reduce a little more – this shouldn’t take very long. When done, remove from the heat and sprinkle some ground black pepper on top and serve warm.
Notes
- Tip 1: If you prefer, you can keep 100ml of the water from the packed beans and use instead of the regular water.
- Tip 2: You can also use dried beans for this recipe if you prefer. Just replace the packed soaked beans with 250g of dried beans. Soak at least overnight for a minimum of 12 hours, preferably 24 hours. You can also use canned beans instead of the boxed beans.
- Tip 3: You can use white or red onions, it doesn’t really matter in terms of flavour. They should be small-ish though.
- Tip 4: There is no need to add salt as the vegetable cube will suffice.
- Tip 5: You can also make double the quantity if you’re feeding hungry adults or freeze the surplus.
- Make sure to listen to Kimberly on The Storied Recipe Podcast, A Recipe for Fearlessness with Kimberly Espinel of The Little Plantation and Eat Capture Share while you make her Vegetarian Beef Stew recipe!
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