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Thick and Hearty Black Bean Stew

Yields6 ServingsPrep Time15 minsCook Time30 minsTotal Time45 mins

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

 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

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 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.