Vegetarian Black Bean Stew
This Vegetarian Black Bean Stew is rich with flavor and studded with good for you ingredients.
This Vegetarian Black Bean Stew makes a perfect comforting meal any night of the week. The recipe calls for canned black beans, so this simple dish comes together in a pinch!
This Vegetarian Black Bean Stew is made with the most basic of ingredients – onions, garlic, red pepper, celery, carrot and tomato, but then it takes a daring departure by adding a splash of orange juice and zest giving these beans a little kiss of sweetness to perk up their otherwise earthy flavor. The whole concoction simmers into a tasty little black bean stew which sits nicely on a bed of fluffy quinoa or brown rice. If you want to really make it special, serve it with a mango salsa for a really incredible tropical pop of flavor. And if you like a little heat, feel free to add some jalapeno to this dish.
Black Beans are an excellent source of protein, iron, thiamin, folate, magnesium, selenium, potassium and zinc. Black beans are also loaded with protein and fiber which can help to lower blood pressure, cholesterol and blood glucose levels. The fiber found in black beans is good for overall digestive health support – for the colon in particular. The phytonutrients found in black beans are rich with antioxidant and anti-inflammatory properties. These same antioxidant and anti-inflammatory phytonutrients contained in black beans also work towards preventing certain types of cancer. The American Diabetes Association, the American Heart Association and the American Cancer Society recommend legumes as a key food group for preventing disease and enhancing health.
This Vegetarian Black Bean Stew is a quick, easy and delicious way to help you incorporate more black beans into your diet.
- 3 tablespoons light olive oil
- 1 garlic clove, minced
- 1/2 cup onion, finely chopped
- 1/2 cup celery, finely chopped
- 1/2 cup carrot, finely chopped
- 1/2 cup red pepper, finely chopped
- 3/4 cup tomato, chopped
- 1 15-ounce can black beans, drained (but not rinsed)
- 1/2 teaspoon cumin
- 1/2 cup fresh orange juice
- 1 tablespoon orange zest
- Heat the oil in a large skillet or pot over medium high heat.
- Add the onion, garlic, celery, carrot, and red pepper.
- Cook covered for about 5 to 6 minutes, occasionally stirring.
- Add the cumin and tomatoes. Cook for another 2 to 3 minutes.
- Add the beans, orange juice and orange zest.
- Cover and let simmer for 3 to 5 minutes or until the vegetables are tender and the broth has thickened into a nice stew.