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
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Recipe
Vegetarian Bean Stew
Ingredients
- 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 water
- 5 garlic cloves
- 1 can /400g of chopped tomatoes
- 1 teaspoon ground cumin
- 1 vegetable stock cube (please use a gluten-free one if you want this recipe to be gluten-free)
- 2 small onions
- 1/2 teaspoon ground ginger
- 1 heaped teaspoon of dried oregano
- 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 fried plantain to serve with (optional)
- Rice or quinoa to serve with (optional)
Instructions
- 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.
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