Thick and Hearty Black Bean Stew

By Cyrus Khambatta, PhD

Apr 23

Thick and Hearty Black Bean Stew

This black bean stew is simple to throw together, and is very versatile. Eat it by itself, or on top of steamed greens, a baked potato, or your favorite whole grain.

black bean stew
Yields6 ServingsCategory,
Prep Time15 minsCook Time30 mins

 3 cans black beans, rinsed and drained (or 6 cups home-cooked black beans)
 3 celery stalks, chopped
 1 large onion, chopped
 1 medium red bell pepper, chopped
 1 jalapeño pepper, seeded and chopped
 4 garlic cloves, minced
 2 cans diced tomatoes* (or 4 cups chopped fresh tomatoes)
 3 tsp ground cumin
 1.50 tsp ground coriander
 0.25 tsp black pepper
 1 juiced lime
 0.50 cup cilantro, chopped
 0.50 cup green onion, diced

1

Mash one can (or 2 cups) beans. Set aside.

2

In a large saucepan, sauté the celery, onion, red pepper, jalapeño, and garlic until tender. (Do not sauté in oil - use 1 Tbsp water, and add more as needed)

3

Add beans (including mashed), tomatoes, and spices. Simmer for 15 minutes.

4

Stir in lime juice and cilantro. Top with green onion when serving.



Nutrition Facts

Serving Size 2 cups

Servings 6


Amount Per Serving
Calories 289
% Daily Value *
Total Fat 1.1g2%
Total Carbohydrate 54.1g19%
Dietary Fiber 18.8g76%
Protein 17.4g35%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

By Kylie Buckner
By Kylie Buckner
Beets-and-Greens-(Square)
By Kylie Buckner
By Kylie Buckner

Ingredients

 3 cans black beans, rinsed and drained (or 6 cups home-cooked black beans)
 3 celery stalks, chopped
 1 large onion, chopped
 1 medium red bell pepper, chopped
 1 jalapeño pepper, seeded and chopped
 4 garlic cloves, minced
 2 cans diced tomatoes* (or 4 cups chopped fresh tomatoes)
 3 tsp ground cumin
 1.50 tsp ground coriander
 0.25 tsp black pepper
 1 juiced lime
 0.50 cup cilantro, chopped
 0.50 cup green onion, diced

Directions

1

Mash one can (or 2 cups) beans. Set aside.

2

In a large saucepan, sauté the celery, onion, red pepper, jalapeño, and garlic until tender. (Do not sauté in oil - use 1 Tbsp water, and add more as needed)

3

Add beans (including mashed), tomatoes, and spices. Simmer for 15 minutes.

4

Stir in lime juice and cilantro. Top with green onion when serving.

Thick and Hearty Black Bean Stew
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About the Author

Cyrus Khambatta, PhD earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts Plant Proof and Nutrition Rounds. He is a co-author of the upcoming book Mastering Diabetes with Robby Barbaro, MPH.

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