Enjoy this healthy, one-pot black bean stew as a dip, soup, with rice or in a tortilla.
This black bean stew is rich, creamy and very comforting. It is made by stewing black beans in a tomato sauce along with herbs and spices, then topped with sour cream and chopped jalapeños for a delicious kick.
Black beans (frijoles negros) is a popular dish in Central and South America where different countries have their own versions. While it is sometimes prepared with meats, this recipe is vegetarian.
This one-pot dish is an easy, speedy version using canned rather than dried black beans. Whether you are looking for a quick and easy soup, side or main course, it will certainly hit the spot!
This a great make-ahead dish as resting allows the flavours to develop further.
Bean stew is good for you as black beans are highly nutritious, rich in antioxidants, protein and fiber. They are also a good source of vitamins A, C, B9 and minerals such as calcium, potassium, iron and manganese.
🛒 The ingredients
Use a good quality brand of canned black beans without preservatives so you can use the bean liquid for extra creaminess. Otherwise drain and rinse the beans before using, and add half a cup of water to the pan.
The beans should be firm, not mushy, and have good flavour.
- Prepare this dish a day or several hours in advance as the flavours develop further while resting.
- For a thick and creamy bean soup/stew, use a potato masher to mash some of the beans.
This bean stew is absolutely delicious on its own as a dip or warmed as a thick soup, but is often served with rice or wrapped in a tortilla.
Allow the stew to cool before transferring to an airtight container.
Then store in the fridge for up to 4 days, or in freezer bags to keep in the freezer for up to a month.
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Black Bean Stew (Frijoles Negros)
- 2 tablespoons olive oil
- 1 medium onion red or white, chopped small
- 1 bay leaf
- 2 cloves garlic smashed and chopped
- ½ teaspoon cumin powder
- 1 green (bell) pepper remove stem, seeds (optional), chopped
- 2 cups tomato sauce or 1 can chopped tomatoes
- 1 teaspoon chilli powder adjust to taste
- 2 cups vegetable stock
- 2 cans black beans (400g x 2 or 15oz x 2) use the bean liquid*
- ½ teaspoon smoked paprika
- 1 teaspoon salt kosher
- ½ teaspoon oregano dried
- 2 tablespoons lime juice
- ½ cup sour cream for garnish
- 1 tablespoon pickled jalapeño peppers chopped
- 2 tablespoons fresh cilantro leaves (coriander leaves) chopped
- In a medium saucepan, heat the oil and add the bay leaf, green bell pepper and chopped onion. Cook on medium heat till the vegetables have softened.
- Add garlic and cumin and cook for a further minute.
- Stir in the tomatoes, oregano, chilli powder, smoked paprika and simmer for 10 minutes stirring occasionally.
- Mix in the vegetable stock, black beans with their liquid* and taste for salt, adding more if required**. Cook for 10 minutes stirring occasionally till the stew has thickened. For best results use a potato masher to mash some of the beans for a thicker and creamier consistency.
- Stir in the lime juice and garnish with sour cream, jalapeños and chopped cilantro. Serve warm on its own or with steamed rice.
- This is a great make-ahead dish as the flavours develop further during resting.
- Select a good quality brand of black beans for better texture and flavour, it makes such a difference to the dish.
- *If using a good brand of beans without preservatives, use the bean liquid. If not, drain and rinse the beans before adding to the pan.
- **Vegetable stock and some canned black beans contain salt so it’s best to taste the stew before adding more.
- For a spicier bean stew, add more chopped jalapeños.
- Store in a sealed container in the fridge for up to 4 days, or in freezer bags to keep in the freezer for up to a month.