Description
Nourishing, healthy, flavorful Vegetarian Columbian Bean Stew is also cheap, quick, easy to make, and freezes beautifully. Goes well with rice.
Ingredients
- 2 15oz cans of Black Beans (*See Note 1)
- Dash Olive Oil (can also use Rice Bran Oil )
- 100 ml Water
- 5 Garlic (cloves)
- 1 can Chopped Tomatoes (400g)
- 1 teaspoon Ground Cumin
- 1 Vegetable Stock Cube (*See Note 2)
- 2 small Onions (*See Note 3)
- 1/2 teaspoon Ground Ginger
- 1 teaspoon Dried Oregano (heaping)
- 2 – 3 teaspoons of Sugar
- a pinch of Ground Black Pepper
To garnish
- Fresh Herbs (Fresh Cilantro or Parsley (optional))
- Fresh Tomatoes ((optional))
- Chili Flakes ((optional))
- Avocado (to serve with (optional))
- 1 Fried Plantains (to serve with (optional))
- Rice or Quinoa ( to serve with (optional))
Instructions
Cue Up The Episode!
- Make sure to listen to Kimberly on The Storied Recipe Podcast, A Recipe for Fearlessness, while you make her Vegan Columbian Black Bean Stew recipe!
Make The Recipe
- Drain the black beans and set aside.
- Peel and chop the onions and garlic finely.
- Over medium heat, warm the oil in a large frying pan and sweat the onions until translucent – about 5 -10 minutes.
- Next, add the garlic and pan-fry everything for about 2 minutes.
- Then add the chopped tomatoes, stir, and add the water.
- Finally, add the beans and stir until nicely combined.
- Once everything is added, lower the heat to a simmer, add the vegetable cube, and let it dissolve completely. (*See Note 4)
- Then, add the cumin, ground ginger, sugar, and dried oregano.
- Let it simmer to intensify the flavors. Taste and see if it needs a tiny bit more sugar.
- When done, remove from the heat, sprinkle some ground black pepper on top, and serve warm.
Notes
- Note 1: You can also use dried beans for this recipe if you prefer. Just replace the packed soaked beans with 250g of dried beans. Soak for at least overnight, a minimum of 12 hours, preferably 24 hours. You can also use canned beans instead of boxed beans.
- Tip 1.5: If you prefer, you can keep 100ml of the water from the packed beans and use it instead of regular water.
- Note 2: Make sure to use a gluten-free vegetable stock if you want this recipe to be gluten-free.
- Note 3: You can use white or red onions, it doesn’t really matter in terms of flavor. They should be small-ish though.
- Note 4: There is no need to add salt as the vegetable cube will suffice.
- Make sure to listen to Kimberly on The Storied Recipe Podcast, A Recipe for Fearlessness while you make her Vegan Columbian Black Bean Stew recipe!
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main, Stew
- Cuisine: Caribbean, Columbian
Nutrition
- Calories: 47
- Sugar: 5
- Sodium: 323
- Fat: 1
- Saturated Fat: 0.1
- Carbohydrates: 10
- Fiber: 2
- Protein: 2