Black Bean Stew

Try Our Delicious Black Bean Stew!

This black bean stew dish is the foundational dish of Bill Bradley’s book “Things to Do with Black Bean Stew.” This book is an unusual and tasty culinary treat full of flavors that span the globe, but with the one thing in common, recipes built on black bean stew as one of the ingredients. This book also includes recipes for sides and condiments.

You’ll find this recipe to be delicious and warming. It’s a great way to take advantage of all the health benefits and high protein of black beans.

A couple of recipe tips: For faster preparation, buy baby spinach so you won’t need to remove any stems. Also, you can purchase mushrooms pre-sliced. We highly recommend fire-roasted tomatoes which add an extra depth of flavor. You can find fire-roasted tomatoes in most grocery stores. If desired, you could add low sodium vegetable or chicken broth to think this to a soup texture. You may need to add additional salt to taste.

Enjoy!

Stop by Mediterranean Living’s shop to buy “Things To Do With Black Bean Stew.” 

 

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Black Bean Stew

Black Bean Stew

4.5 from 6 votes
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Servings 4
Calories 297 kcal

Ingredients
  

  • 1 tbsp. extra virgin olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, chopped
  • 2 carrots, peeled and diced
  • 1 red pepper, diced
  • 1 cup mushrooms, sliced
  • 2 cups spinach, stems removed
  • 2 tsp cumin
  • 1 tbsp. chili powder
  • 29 ounces black beans, including liquid 1 can
  • 15 ounces diced tomatoes, no added salt 1 can
  • Dash of cayenne pepper (optional)
  • 1 tsp oregano, dried

Instructions
 

  • Sauté onion, garlic, carrots, and red pepper in oil until carrots just begin to soften.
  • Add mushrooms, spinach, and spices. Cook until spinach is wilted.
  • Add rest of ingredients. Bring to a boil. Simmer for 30 minutes, stirring occasionally.

Nutrition

Calories: 297kcalCarbohydrates: 50gProtein: 16gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 899mgPotassium: 1296mgFiber: 19gSugar: 7gVitamin A: 8683IUVitamin C: 63mgCalcium: 171mgIron: 7mg
Have you tried this recipe? Tell us about it!Click here to rate this recipe in the comments section below.
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3 Comments

  1. Debbie March 6, 2022 at 5:09 pm - Reply

    5 stars
    Very good! Will definitely make again.

  2. Audrey February 17, 2016 at 9:02 pm - Reply

    I have just made this black bean stew recipe. The flavour is very nice. It is slightly too spicy for my husband and I, but that is just individual taste and I will adjust it next time. I did add about half a teaspoon of honey, which goes very nicely with these flavours. It is also a very nice, colourful looking dish. I will make it again, for sure!

    I did notice that the recipe itself has a couple of errors in it. There are two quantities of cumin in the ingredients, both the same, and I think that was a mistake. Also, in the making of the recipe there is no mention of adding the black beans and tomatoes, but two different steps indicating to add the mushrooms, red pepper and spices. I added them as step 3, but you might want to correct your recipe, just in case!

    Thank you for the enjoyable recipe!

    • Bill Bradley, R.D. April 1, 2016 at 12:35 am - Reply

      Thank you Audrey. I’m glad you enjoyed the recipe. The addition of the honey is brilliant for smoothing out the spiciness! We also fixed the errors!

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