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, 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!
Good for you
Bean stew is good for you as black beans are highly nutritious, rich in antioxidants, protein and fibre. They are also a good source of vitamins A, C, B9 and minerals such as calcium, potassium, iron and manganese.
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.
- For a thick and creamy bean soup/stew, use a potato masher to mash some of the beans.
Make it ahead
This a great make-ahead dish as resting allows the flavours to develop further while resting.
It is best made several hours or the the day before. Allow it to cool then transfer and store in a sealed container in the fridge.
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
- 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
- 400 grams tomato sauce 2 cups or or 1 x 400g/15 oz tin chopped tomatoes
- 1 teaspoon chilli powder adjust to taste
- 500 millilitres vegetable stock 2 cups
- 800 grams black beans 2 x 15 oz cans, use the bean liquid*
- ½ teaspoon smoked paprika
- 1 teaspoon salt kosher
- ½ teaspoon oregano dried
- 2 tablespoons lime juice
- 100 grams sour cream ½ cup for garnish
- 1 tablespoon pickled jalapeño peppers chopped
- 2 tablespoons fresh coriander leaves (cilantro) chopped
- 2 tablespoons olive oil, 1 bay leaf, 1 green (bell) pepper, 1 medium onionIn 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.
- 2 cloves garlic, ½ teaspoon cumin powderAdd garlic and cumin and cook for a further minute.
- 400 grams tomato sauce, 1 teaspoon chilli powder, ½ teaspoon oregano, ½ teaspoon smoked paprikaStir in the tomatoes, oregano, chilli powder, smoked paprika and simmer for 10 minutes stirring occasionally.
- 500 millilitres vegetable stock, 800 grams black beans, 1 teaspoon saltMix 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.
- 2 tablespoons lime juice, 1 tablespoon pickled jalapeño peppers, 2 tablespoons fresh coriander leaves, 100 grams sour creamStir 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 leftovers 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.
The ingredients here on EOTF are set out in grams & milliliters and in US cups & spoons.