Vegetarian Black Bean Stew

This Vegetarian Black Bean Stew recipe is rich with flavor and studded with good for you ingredients.Its easy to make and leftovers are even better the next day!

Vegetarian Black Bean Stew makes a perfect comforting meal any night of the week.  The recipe calls for canned black beans, so this simple dish comes together in a pinch! 

You’ll love how this easy Black Bean Stew is made with the most basic of ingredients like onions, garlic, red pepper, celery, carrot and  tomato, but then it takes a daring departure by adding a splash of orange juice and zest giving these beans a little kiss of sweetness to perk up their otherwise earthy flavor.  The whole concoction simmers into a tasty  little black bean stew which sits nicely on a bed of fluffy quinoa or brown rice. If you want to really make it special, serve it with a mango salsa for a really incredible tropical pop of flavor.  And if you like a little heat, feel free to add some jalapeno to this dish.

Black Bean Stew Recipe

• Extra-virgin olive oil
• Fresh garlic
• Onion
• Celery
• Carrot
• Red pepper
• Fresh tomato
• Canned black beans
• Ground cumin
• Fresh orange juice
• Orange zest

How To Make Black Bean Stew

1. Heat the oil in a large skillet or pot over medium high heat.
2. Add the onion, garlic, celery, carrot, and red pepper.
3. Cook covered for about 5 to 6 minutes, occasionally stirring.
4. Add the cumin and tomatoes.  Cook for another 2 to 3 minutes.
5. Add the beans, orange juice and orange zest.
6. Cover and let simmer for 3 to 5 minutes or until the vegetables are tender and the broth has thickened into a nice stew.

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Yield: 4 servings

Vegetarian Black Bean Stew

Prep Time 10 minutes

Cook Time 10 minutes

Additional Time 20 minutes

Total Time 40 minutes

This Vegetarian Black Bean Stew is rich with flavor and studded with good for you ingredients.Its easy to make and leftovers are even better the next day!This Vegetarian Black Bean Stew is rich with flavor and studded with good for you ingredients.

Ingredients

• 3 tablespoons light olive oil
• 1 garlic clove, minced
• 1/2 cup onion, finely chopped
• 1/2 cup celery, finely chopped
• 1/2 cup carrot, finely chopped
• 1/2 cup red pepper, finely chopped
• 3/4 cup tomato, chopped
• 1 15-ounce can black beans, drained (but not rinsed)
• 1/2 teaspoon cumin
• 1/2 cup fresh orange juice
• 1 tablespoon orange zest

Instructions

1. Heat the oil in a large skillet or pot over medium high heat.
2. Add the onion, garlic, celery, carrot, and red pepper.
3. Cook covered for about 5 to 6 minutes, occasionally stirring.
4. Add the cumin and tomatoes.  Cook for another 2 to 3 minutes.
5. Add the beans, orange juice and orange zest.
6. Cover and let simmer for 3 to 5 minutes or until the vegetables are tender and the broth has thickened into a nice stew.

Nutrition Information:

Yield:

4

Serving Size:

1
Amount Per Serving: Calories: 235Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 433mgCarbohydrates: 29gFiber: 9gSugar: 7gProtein: 8g

theharvestkitchen.com attempts to provide accurate information, however, this nutritional information is provided as a courtesy and is an estimate only. The nutritional information provided comes from online sources and calculations. See full disclaimer on About page.