Black Bean Spicy Stew 31 Aug 2017

Black Bean Spicy Stew

This is a super tasty, nutritious and filling plant-based meal and all it takes is one big pot. When eating a vegan diet it is essential to eat a variety of plant based proteins, vegetables and carbohydrates to ensure each meal is balanced and full of goodness. The added avocado is an excellent source of fat whilst the black beans and wholegrains provide a complete protein source (as opposed to ‘incomplete proteins’ referring to their amino acid content) so no need to worry about not getting enough protein here! The 3 macronutrients that are required in one dreamy bowl of flavour.

We actually made this for our 7 month old too… we just took out her portion before adding the salt and chilli. We are determined to get her trying lots of different flavours so that she enjoys food as much as we do when she is older 😊

Ingredients

1 onion

5 cloves of garlic

2 peppers - 1 green , 1 red

Half cup of sweetcorn

2 tins of black beans

1 can chopped tomatoes

1 tsp ground cumin

1 tsp ground turmeric

1 tsp dried oregano

1/2 tsp ground ginger

1/2 tsp chilli flakes

200 water + veggie stock cube

2 tsp sugar

Optional for garnish:

Rice

Avocado

Chopped tomato

Coriander

Lime

Directions

Finely dice the garlic, onion and peppers, and dissolve the stock cube in boiling water.

On medium heat cook the onions and garlic for a few minutes, and then add the peppers. 

Cook for around 5 minutes, before adding the cumin, turmeric, ginger, oregano and chilli flakes.

Cook for 2-3 minutes and then add the stock, sugar, tomatoes, corn and the black beans, including the water they come in.

Cook with lid on for at least 25 mins to ensure the flavours have combined, but best if cooked for around an hour, stirring frequently. 

Season with salt and pepper.

(Add water to thin, or boil with lid off to thicken if needed)

Serve with rice and garnish with avocado, chopped tomatoes, fresh coriander and a squeeze of lime.

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