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    Home » Recipes » Beans

    Black Bean Stew

    Published Nov 12, 2020, modified Mar 24, 2022 by Nicole Shroff / This site uses cookies. See the privacy policy linked in my footer. This site generates income via ads/ Leave a Comment

    Jump to Recipe
    pin of two images of black bean stew with different garnishes

    Enjoy this healthy, one-pot black bean stew as a dip, soup, with rice or in a tortilla.

    White bowl of black bean stew garnished with sour cream and parsley with wooden spoon.
    Black bean stew with sour cream and herbs

    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!

    Enjoy this stew as a dip, warmed as a thick soup, with plain rice, or wrapped in a tortilla with fresh guacamole, Mexican rice and crumbled cheese.

    Jump to:
    • Good for you
    • Ingredients
    • Helpful tip
    • Make it ahead
    • Serving
    • Storing leftovers
    • Related posts
    • 📋 Recipe

    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.

    Black bean stew with sour cream, tomatoes herbs and  jalapenos.
    Black bean stew with sour cream, jalapeños, tomatoes and herbs

    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.

    Helpful tip

    • 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.

    Serving

    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.

    Storing leftovers

    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.

    Related posts

    • Easy Pinto Beans
    • Best Easy Guacamole Recipe
    • Best Cinco De Mayo Recipes
    • Mexican Rice (Arroz Rojo)

    ⭐️ Are you making this Black Bean Stew recipe? I’d love to know how it turned out in the comments!

     Instagram – I love seeing your creations, so post a picture, tag @endofthefork and hashtag #endofthefork

    📋 Recipe

    Black bean stew with sour cream, tomatoes herbs, jalapenos

    Black Bean Stew

    Nicole Shroff
    Enjoy this healthy, one-pot black bean stew as a dip, soup, with rice or in a tortilla.
    5 from 7 votes
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    Prep Time 5 mins
    Cook Time 25 mins
    Total Time 30 mins
    Course Side, Soup
    Cuisine South American
    Servings 4 people
    Calories 335 kcal

    Ingredients

    • 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

    Garnish

    • 100 grams sour cream ½ cup for garnish
    • 1 tablespoon pickled jalapeño peppers chopped
    • 2 tablespoons fresh coriander leaves (cilantro) chopped

    Instructions
     

    • 2 tablespoons olive oil, 1 bay leaf, 1 green (bell) pepper, 1 medium onion
      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.
    • 2 cloves garlic, ½ teaspoon cumin powder
      Add garlic and cumin and cook for a further minute.
    • 400 grams tomato sauce, 1 teaspoon chilli powder, ½ teaspoon oregano, ½ teaspoon smoked paprika
      Stir 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 salt
      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.
    • 2 tablespoons lime juice, 1 tablespoon pickled jalapeño peppers, 2 tablespoons fresh coriander leaves, 100 grams sour cream
      Stir in the lime juice and garnish with sour cream, jalapeños and chopped cilantro. Serve warm on its own or with steamed rice.

    Notes

     
    • 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. 

    MEASUREMENT NOTES

    The ingredients here on EOTF are set out in grams & milliliters and in US cups & spoons.

    Nutrition

    Calories: 335kcalCarbohydrates: 43gProtein: 14gFat: 14gSaturated Fat: 5gCholesterol: 15mgSodium: 1720mgPotassium: 967mgFiber: 14gSugar: 9gVitamin A: 1083IUVitamin C: 36mgCalcium: 95mgIron: 4mg
    Did you make this recipe? I’d love to know how it turned out! Let me know by leaving a review below, or snap a photo and share it on Instagram tagging me @Endofthefork.
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