This Colombian black bean stew is not only super easy to make and utterly delicious but also extremely healthy. Full of plant-based protein and fiber, it's proof that plant-based food does not need to be complicated. Also, the main ingredients (black beans, onions, and garlic) are all inexpensive. This Colombian black bean stew is a delicious, budget-friendly, and hearty meal, especially when served with a side of grains and sliced avocado.

Colombian Black Bean Stew [Vegan]

$2.99
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Calories

287

Serves

3-4

Cooking 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 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.

Nutritional Information

Total Calories: 1146 | Total Carbs: 213 g | Total Fat: 12 g | Total Protein: 48 g | Total Sodium: 2890 g | Total Sugar: 49 g (Per Serving) Calories: 287 | Carbs: 53 g | Fat: 3 g | Protein: 12 g | Sodium: 723 g | Sugar: 12 g Nutritional information does not include optional ingredients. Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.


About The Author

Kimberly Espinel

See My Recipes

My name is Kimberly and I live in London, England. I’m a mom, wife, yoga teacher, nutritional therapist, and blogger behind The Little Plantation. Oh, and did I mention that I’m a tiny bit very obsessed with 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.

Comments

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  2. 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/

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