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Quick and Easy Vegan Colombian Black Bean Stew

flatlay of black bean stew with rice and avocado
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5 from 3 reviews

Nourishing, healthy, flavorful Vegetarian Columbian Bean Stew is also cheap, quick, easy to make, and freezes beautifully. Goes well with rice.

Ingredients

Scale
  • 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!

  1. 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

  1. Drain the black beans and set aside.
  2. Peel and chop the onions and garlic finely.
  3. Over medium heat, warm the oil in a large frying pan and sweat the onions until translucent – about 5 -10 minutes.
  4. Next, add the garlic and pan-fry everything for about 2 minutes.
  5. Then add the chopped tomatoes, stir, and add the water.
  6. Finally, add the beans and stir until nicely combined.
  7. Once everything is added, lower the heat to a simmer, add the vegetable cube, and let it dissolve completely. (*See Note 4)
  8. Then, add the cumin, ground ginger, sugar, and dried oregano.
  9. Let it simmer to intensify the flavors. Taste and see if it needs a tiny bit more sugar.
  10. 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!

Nutrition

Find it online: https://thestoriedrecipe.com/vegetarian-bean-stew/