Everything! Beans are packed with protein and fiber and have been shown to help with lowering blood pressure. A single cup of black beans packs 15 grams of fiber and protein.
The fall and winter signals for me a time to get back in the kitchen on Sunday afternoons and cook up a huge pot of something yummy for the week. Below, I’m sharing with you my favorite black been stew. It’s an easy one-pot recipe that meets all the important criteria; it’s quick and easy to prepare, cheap to make, it’s healthy, and most important, it tastes GREAT! It’s also a great stand in for traditional chili, for those non-meat eaters like me. Try taking it to your next tailgate party and let the compliments fly!
Black Bean Stew
1 diced onion
2 sliced carrots
2 15-ounce cans of black beans drained and rinsed
1 28-ounce can of diced tomatoes
2 cups of vegetable broth
1 small jar of roasted red peppers (I throw the juice in the pot too for extra flavor)
1 tsp of cumin
1 tsp of salt
1 tsp of pepper
Dash of hot sauce
Heat 2 tsp of olive oil in a pot. Cook the onion and carrot for 5 minutes. Add the black beans, diced tomato, vegetable broth, roasted peppers and seasoning. Simmer for 20 minutes. That’s it!
Try serving with tortilla chips and avocado, or a dollop of sour cream and chives, or top with a healthy scoop of guacamole.
And until next time…veg in, don’t veg out!