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Colombian Black Bean Stew [Vegan]

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Not only is this Colombian black bean stew super easy to make and utterly delicious, but it's also extremely healthy, full of plant-based protein and fiber. It's proof that healthy plant-based food does not need to be complicated or expensive. It uses inexpensive foods like black beans, onion, and garlic to make a hearty meal, especially when served with a side of grains and topped with sliced avocado.

Colombian Black Bean Stew [Vegan]

Calories

287

Serves

3-4

Cook Time

20

Ingredients

For the Stew:

  • 2 13 1/2-ounce cans black beans
  • A dash of olive oil, rice bran oil, or water (for frying)
  • Scant 1/2 cup water
  • 5 garlic cloves
  • 1 14-ounce can chopped tomatoes
  • 1 teaspoon ground cumin
  • 1 vegetable broth cube or vegetable broth
  • 2 small onions
  • 1/2 teaspoon ground ginger
  • 1 heaped teaspoon of dried oregano
  • 2-4 teaspoons of sugar
  • A pinch of ground black pepper

For the Garnish:

  • A small handful of fresh coriander or fresh parsley leaves
  • Fresh tomatoes (optional)
  • Chili flakes (optional)
  • Avocado, to serve (optional)
  • 1 fried plantain, to serve (optional)
  • Rice or quinoa, to serve (optional)

Preparation

  1. Drain the black beans and set aside.
  2. Peel and chop the onions and garlic finely.
  3. Over a medium heat, warm the oil in a large frying pan and sweat 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.
  4.  Next, add the beans and stir until nicely combined. At this point lower the heat to a simmer, add the vegetable broth cube and let it dissolve completely. 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.
  5. Let the liquid reduce a little more — this shouldn’t take very long. When done, remove from the heat, sprinkle some ground black pepper, and serve warm.

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AUTHOR & RECIPE DETAILS


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Stylish, fun, and oh-so-delicious... My name is Kimberly and I live in London, England. I’m a mom, wife, yoga teacher, student nutritional therapist AND the blogger behind The Little Plantation. Oh, and did I mention that I’m a tiny bit very obsessed about plant-based food? So much so, that I've made it my mission to show that plant-based recipes can be sexy, simple, fun, healthy and oh so delicious...


 

 

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33 comments on “Colombian Black Bean Stew [Vegan]”

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Elizabeth McGlone
10 Months Ago

I love that you are beginning to include some of the cultural dishes you regularly make on your blog. I enjoy trying foods from all over the world and I need to put this stew on my list. Looks delicious yet simple and those are my favorite types of dishes to make. Congrats on the feature too, Kimberly! So happy for you. :) :)

OneDayTop has recently posted for HEALTH : http://onedaytop.com/way-lessen-christmas-stress/


Reply
Elizabeth McGlone
10 Months Ago

I love that you\'re beginning to include some of the cultural dishes you regularly make on your blog. I enjoy trying foods from all over the world and I need to put this stew on my list. Looks delicious yet simple and those are my favorite types of dishes to make. Congrats on the feature too, Kimberly! So happy for you. :) :)

OneDayTop has recently posted for HEALTH : <a href="http://onedaytop.com/way-lessen-christmas-stress/"> A way to lessen Christmas stress</a>


Reply
cynthia chavez
2 Years Ago

Looks and sounds amazing! Can't wait to try these!


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Ondráš Kurucz
2 Years Ago

Ditta


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Rob Appleton
2 Years Ago

Fauve Kurnadi


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Steve Alejandro Murillo
2 Years Ago

Omg..


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Maura Keane
2 Years Ago

Troy


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Mal Roberts
2 Years Ago

Emma Jane Roberts


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Susan Pryor
2 Years Ago

Darryl Stark


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Marisa Lotze
2 Years Ago

Craig Smith


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