Smoky Black Bean Stew and Rice

Serves 1
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Directions

  1. 1Slice the red onion and dice the green bell pepper.
  2. 2Slice the red onion and dice the green bell pepper.
  3. 3Slice the red onion and dice the green bell pepper.
  4. 4Heat some olive oil in a pan and add the sliced red onion to sauté until soft.
  5. 5Heat some olive oil in a pan and add the sliced red onion to sauté until soft.
  6. 6Heat some olive oil in a pan and add the sliced red onion to sauté until soft.
  7. 7Add cumin, smoked paprika, black pepper, and salt to the pan.
  8. 8Add cumin, smoked paprika, black pepper, and salt to the pan.
  9. 9Add cumin, smoked paprika, black pepper, and salt to the pan.
  10. 10Add minced garlic and tomato purée, then stir through.
  11. 11Add minced garlic and tomato purée, then stir through.
  12. 12Add minced garlic and tomato purée, then stir through.
  13. 13Add chopped tomatoes and stir for 10 minutes to cook down.
  14. 14Add chopped tomatoes and stir for 10 minutes to cook down.
  15. 15Add chopped tomatoes and stir for 10 minutes to cook down.
  16. 16Add the diced bell pepper and Ghana spice blend (if using).
  17. 17Add the diced bell pepper and Ghana spice blend (if using).
  18. 18Add the diced bell pepper and Ghana spice blend (if using).
  19. 19Add a pinch of salt to taste.
  20. 20Add a pinch of salt to taste.
  21. 21Add a pinch of salt to taste.
  22. 22Drain the black beans, add them to the pan along with vegetable stock, reduce the heat, and simmer for 20 minutes.
  23. 23Drain the black beans, add them to the pan along with vegetable stock, reduce the heat, and simmer for 20 minutes.
  24. 24Drain the black beans, add them to the pan along with vegetable stock, reduce the heat, and simmer for 20 minutes.
  25. 25Serve the stew with fluffy white rice.
  26. 26Serve the stew with fluffy white rice.
  27. 27Serve the stew with fluffy white rice.
  28. 28Garnish with coriander leaves and a wedge of lime.
  29. 29Garnish with coriander leaves and a wedge of lime.
  30. 30Garnish with coriander leaves and a wedge of lime.

Ingredients

  • 0.5 large red onion
  • 0.5 large red onion
  • 0.5 large red onion
  • 0.5 bell pepper
  • 0.5 bell pepper
  • 0.5 bell pepper
  • 2 cloves garlic
  • 2 cloves garlic
  • 2 cloves garlic
  • 1 tsp cumin
  • 1 tsp cumin
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • 1 tsp smoked paprika
  • 1 tsp smoked paprika
  • 1 tsp black pepper
  • 1 tsp black pepper
  • 1 tsp black pepper
  • 1 tsp salt
  • 1 tsp salt
  • 1 tsp salt
  • 1 tsp Ghana spice
  • 1 tsp Ghana spice
  • 1 tsp Ghana spice
  • 2 cans black beans
  • 2 cans black beans
  • 2 cans black beans
  • 100 ml vegetable stock
  • 100 ml vegetable stock
  • 100 ml vegetable stock
  • 1 can chopped tomatoes
  • 1 can chopped tomatoes
  • 1 can chopped tomatoes
  • 1 tbsp tomato purée
  • 1 tbsp tomato purée
  • 1 tbsp tomato purée
  • 0.5 lime juice
  • 0.5 lime juice
  • 0.5 lime juice
  • coriander leaves
  • coriander leaves
  • coriander leaves
  • olive oil
  • olive oil
  • olive oil
  • fluffy white rice
  • fluffy white rice
  • fluffy white rice

Equipment

pan

Tips

  • Black beans are loaded with minerals like magnesium, zinc, and iron, packed with plant-based protein, and high in gut-friendly fiber.
  • Make a big batch for the week.