Thick and Hearty Black Bean Stew

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Article written and reviewed by Cyrus Khambatta, PhD
Published April 23, 2018
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. Beans and potatoes are hard to go wrong with!

black bean stew

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.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 6
Calories 289 kcal

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
  • 1.5 tsp ground coriander
  • 0.25 tsp black pepper
  • 1 juiced lime
  • 0.5 cup cilantro, chopped
  • 0.5 cup green onion, diced

Instructions
 

  • Mash one can (or 2 cups) beans. Set aside.
  • 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)
  • Add beans (including mashed), tomatoes, and spices. Simmer for 15 minutes.
  • Stir in lime juice and cilantro. Top with green onion when serving.

Nutrition

Serving: 2gCalories: 289kcalCarbohydrates: 54.1gProtein: 17.4gFat: 1.1gFiber: 18.8g
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About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

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 co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus 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-author of many peer-reviewed scientific publications.

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 The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.