Blog & Recipes

Hearty Bean Stew


Today’s recipe is a warm and hearty bean stew, perfect for the chilly weather!

This stew uses black beans as the main ingredient, but feel free to substitute with your favourite bean or even a combination of beans. Legumes, which include beans, lentils and peas, are a great source of fibre and protein and also contain a variety of vitamins and minerals. One vitamin found in beans includes a B vitamin called folate, which is vital for healthy red blood cell production. They also contain minerals such as calcium, iron, potassium, magnesium and copper.

We encourage you to add a handful of deep leafy greens, such as kale or spinach, at the end of the recipe. The greens will cook down in the hot stew so it is a great way to add in some extra leafy greens into your meal. The stew can be enjoyed on its own, or served with brown rice or quinoa for an extra fibre and protein boost!

When buying canned beans, remember to check the ingredients list to make sure you are choosing an option without added salt, sugar or other additives. Also be sure to also rinse your beans thoroughly before cooking!

Recipe & Photo taken from One Green Planet

Ingredients

  • 2 13.5-ounce cans black beans or other varieties

  • A dash of olive oil, rice bran oil, or water, for frying

  • Scant 1/2 cup water

  • 5 garlic cloves, minced

  • 1 14-ounce can chopped tomatoes

  • 1 teaspoon ground cumin

  • 1 vegetable broth cube or vegetable broth

  • 2 small onions, chopped

  • 1/2 teaspoon ground ginger

  • 1 heaped teaspoon of dried oregano

  • A pinch of ground black pepper

  • Handful of greens of your choice

Optional toppings/ sides to serve

  • brown rice or quinoa

  • fresh cilantro or parsley leaves

  • fresh tomatoes

  • avocado

Directions

  1. Drain and rinse the beans.

  2. Over a medium heat, warm the oil in a large frying pan and cook the onions until translucent, about 5-10 minutes. Add the garlic and pan fry everything for about 2 minutes. Next, add the chopped tomatoes, stir, and add the water.

  3. Add the beans and stir until nicely combined. Reduce heat to a simmer, then add the vegetable broth cube and let it dissolve completely.

  4. Add in the cumin, ground ginger, and dried oregano. Mix the spices into the stew and let the stew simmer, allowing the liquid to reduce.

  5. When reduced to your desired consistency, add in leafy greens and mix. Then remove from the heat, sprinkle some ground black pepper, and serve warm with your desired toppings and rice or quinoa if desired.

Recipe and photo in courtesy of One Green Planet: http://www.onegreenplanet.org/vegan-recipe/colombian-black-bean-stew/

Online sources used: https://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vitamins/Food-Sources-of-Folate.aspx

https://www.ag.ndsu.edu/publications/food-nutrition/all-about-beans-nutrition-health-benefits-preparation-and-use-in-menus

Photo from:

https://nutritionfacts.org/2014/03/11/why-you-should-eat-more-beans/


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