Black Bean Stew
Ingredients
- 2 tabespoons extra virgin olive oil
- 1 medium onion, chopped
- 2 cloves garlic, chopped
- 2 carrots, peeled and diced
- 1 red bell pepper, diced
- 1 cup mushrooms, sliced
- 2 cups baby spinach
- 1 tablespoon tomato paste
- 2 15 ounce black beans, including liquid 2 cans
- 15 ounces diced tomatoes, fire roasted, no-salt added 1 can
- 2 teaspoon cumin
- 1 tablespoon chili powder
- 1 teaspoon smoked paprika
- 1 teaspoon oregano dried
- Dash of cayenne pepper (optional)
- 2 teaspoons red wine vinegar or fresh lime juice
Instructions
- Heat the extra virgin olive oil in a large pot or Dutch oven over medium heat. Add the onion, garlic, carrots, and red bell pepper. Cook for 6–8 minutes, stirring occasionally, until the vegetables begin to soften.
- Add the mushrooms and cook for 3–4 minutes, until they release their moisture. Stir in the tomato paste and cook for 1 minute, allowing it to caramelize slightly.
- Add the spinach, cumin, chili powder, smoked paprika, oregano, and cayenne pepper (if using). Stir until the spinach has wilted.
- Add both cans of black beans, including all of the liquid, along with the fire-roasted diced tomatoes. Stir well to combine.
- Bring the stew to a gentle boil, then reduce the heat to low. Simmer uncovered for about 30 minutes, stirring occasionally, until the vegetables are tender and the stew has thickened.
- Stir in the red wine vinegar or fresh lime juice just before serving. Taste and season with salt and freshly ground black pepper, if needed.
- Serve warm on its own or over brown rice or quinoa. Garnish with fresh cilantro, diced avocado, crumbled feta cheese, or pumpkin seeds, if desired.
Nutrition
Calories: 274kcalCarbohydrates: 51gProtein: 17gFat: 2gSaturated Fat: 0.4gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 930mgPotassium: 1337mgFiber: 20gSugar: 8gVitamin A: 8488IUVitamin C: 64mgCalcium: 171mgIron: 7mg
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