Ovensports

Baking & cooking with an enthusiastic amateur

Black Bean Veggie Stew

Chock full of fresh vegetables, this stew provides a hearty meal on a rainy summer day.

Despite being early June, we’ve had a spat of rain and wind lately. I had thought I was done with stews for the season, but when it’s barely 60 degrees outside, stew is an appetizing prospect. The past few weeks had been warm though, so I was not stocked up on stew meat, pork chops, or even chicken, instead opting to fill my fridge with the cheapest produce I could find.

Of course, this cheap, ripe produce needed to be used quickly, and I certainly wasn’t up for braving the storms to go spend money at the grocery store. Thus, by not only fiscal imperative but by the power of laziness, another cupboard adventure meal was born!

I’d highly recommend black bean veggie stew for a summer day with a thunderstorm on the horizon, but most of the ingredients can be found year round and so this would be welcome on a cold day in fall or winter too! Canned black beans and canned tomatoes are great because they’ll last for as long as you need them to in your cupboard, and celery, onions, and carrots will keep for at least a week in the fridge!

One pot makes three generous servings.

Black Bean Veggie Stew
2 tablespoons canola oil
2 carrots, peeled and diced
2 stalks celery, diced
1/2 an onion, diced
1 red bell pepper, diced
3 cloves garlic, minced
1/2 cup red wine
1/2 cup water
1 can (15.5 oz) black beans, drained
1 can (15.5 oz) diced tomatoes
1 tsp salt
1/2 tsp pepper
1 1/2 tsp chili powder
1/2 tsp cumin
1/2 tsp lime juice

Heat oil in a large saucepan over medium heat. Add carrots, celery, onion, and red bell pepper. Cook, stirring often, for 10-12 minutes or until softened. Add garlic and cook for another 1 minute, stirring frequently, just until the garlic starts to brown.

Pour in the wine and water. Add the black beans, tomatoes, salt, pepper, chili powder, and cumin. Simmer, stirring occasionally, for 30-45 minutes. Longer is better, as it gives the flavors more time to get friendly with each other, but 30 minutes is enough if you can’t wait!

Turn off the heat. Use an immersion blender to puree about half of the stew. Add the lime juice. Stir together. Serve warm.

Makes three servings.
Cost per serving: $1.47
Nutrition per serving: 340 calories, 9g fat, 1g saturated fat, 47g carbohydrates, 11g fiber, 11g protein

On Tweaking:

  • Want more protein? Add another can of black beans.
  • You can omit practically any vegetable in this (though I’d recommend leaving in tomatoes, personally), and add in jalapenos or green bell pepper.

This stew is great by itself or with biscuits.

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This entry was posted on June 6, 2012 by in Dinners, Everything Vegetarian, Meat-Free, Vegan Fare, Vegetarian Main Courses and tagged , .
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