Vegetarian Black Bean Stew Food

BLACK BEAN AND SWEET POTATO STEW- VEGAN!

Steps:

• In a large saucepan heat olive oil. Add the onion, green pepper, and garlic.
• Cook over medium heat until the vegetables begin to soften, about 4 minutes.
• Stir in the chili powder and cook 1 minute. Add 1 cup water and sweet potato.
• Cover and cook until potatoes can be pierced with a sharp knife, about 10 minutes.
• Add the stewed tomatoes and beans, breaking the tomatoes up into smaller chunks.
• with the side of the spoon.
• Simmer the stew uncovered over medium-low heat until the potato is very tender, about 8 minutes.
• To thicken the sauce slightly, mash about
• a quarter of the beans against the side of the pan.
• Stir in cilantro and season with Tabasco and salt and pepper (if desired).

BLACK-BEAN AND SWEET-POTATO STEW

Steps:

• In a food processor or blender, purée half of beans with 1/2 cup water; set aside. Heat oil in a pot over medium-high. Add onion and poblano; season with salt and cook, stirring occasionally, until onion turns golden in places, 6 to 8 minutes. Add garlic and chipotle; cook, stirring frequently, until fragrant, 1 to 2 minutes.
• Add sweet potato, remaining whole beans and puréed beans, and 3 cups water; bring to a boil, then reduce heat to low and simmer 5 minutes. Stir in quinoa. Continue cooking, stirring occasionally, until mixture reduces to the consistency of a thick stew and sweet potato is tender, 15 to 18 minutes. Season with salt and serve with cilantro and cheddar.

VEGGIE BLACK BEAN STEW

Steps:

• In a Dutch oven over medium-high heat, cook the onions, celery, carrot and red pepper in sherry and oil until tender. Add garlic; cook 1 minute longer. Add the beans, can of broth, tomatoes, tomato paste, honey, chili powder, cumin and oregano. Bring to a boil. Reduce heat; cover and simmer for 40 minutes., Stir in the cilantro; simmer 5-15 minutes longer or until stew is thickened. Garnish with cheese, sour cream and green onion.

SPICY VEGETARIAN BLACK BEANS (FUSION)

Steps:

• Heat olive oil over medium heat in a skillet; add onions and cook and stir until they begin to brown, about 5 minutes. Raise the heat to medium-high and add bell pepper, serrano pepper, garlic, ground cumin, ground turmeric, and cayenne pepper to onion, cook and stir until fragrant, about 1 minute.
• Mix diced tomatoes, black beans, tomato sauce, green onion, lime juice, salt, and brown sugar into onion mixture; bring to a boil, reduce heat to low and simmer until flavors combine, about 30 minutes.
• Remove from heat and top with cilantro.

BLACK BEAN & MEAT STEW - FEIJOADA

Steps:

• Heat a large heavy-based saucepan with a fitted lid, add the bacon and fry until crisp. Remove and keep the oil in the pan. In batches sear the ribs, sausages and pork shoulder. Season each batch with salt and pepper.
• Remove the meat and set aside. Add the onion, garlic and chilli to the pan. Pour in a little olive oil if it needs more. Season with salt and pepper and fry for 8 mins or until soft.
• Add the meat, bay leaves, white wine vinegar and drained beans. Cover with just enough water to cover, about 650ml. Bring to a boil and reduce the heat to a low simmer. Cover and cook for 2 hrs, or until the beans are soft and the meat is tender. If there is too much liquid in the pot take the lid off in the last hr. You can also use a slow cooker on the short method (4 hr) or make a quick version using a pressure cooker in batches for 30 mins each. Another method is to cook it in the oven for 3-4 hrs at 160C/140C fan/gas 3.
• Serve with rice, a sprinkle of parsley or coriander, hot pepper sauce and orange slices.

CUBAN BLACK-BEAN STEW WITH RICE

Steps:

• Prepare rice according to package instructions. Meanwhile, heat oil in a large saucepan over medium. Add onion, garlic, and bell pepper. Cook, stirring occasionally, until onion is softened, 8 to 10 minutes.
• Add beans, broth, vinegar, and oregano. Cook, mashing some beans with the back of a spoon, until slightly thickened, 6 to 8 minutes. Season with salt and pepper. Fluff rice with a fork. Serve beans over rice, with garnishes, if desired.

VEGETARIAN INDONESIAN CURRIED BEAN STEW

Steps:

• Cook the rice according to package directions.
• While the rice cooks, begin heating the oil over medium heat in an extra-deep, non-stick skillet.
• Peel and coarsely chop the onion, adding it to the skillet as you chop.
• Cook the onion, stirring from time to time, while you rinse and seed the bell pepper, and cut it into bite-sized pieces. Add them to the skillet.
• Add the garlic.
• Cook one minute, stirring frequently.
• Add the kidney beans with their juices to the skillet.
• Add the tomatoes with their juices.
• Stir well, and continue to cook over medium heat.
• Pour the black beans and garbanzos into a colander, rinse them under tap water and set aside to drain.
• Add the peanut butter, curry powder, cumin and ginger to the skillet. Stir thoroughly (but gently so as to not break up the beans), making sure the peanut butter is well blended.
• Add the rinsed and drained black beans and garbanzos to the skillet and stir again thoroughly.
• Reduce the heat to low, and simmer uncovered until the rice is done.
• Serve the stew over hot steamed rice.