| Prep: 20 mins | Cook: 30 mins | Difficulty: Medium | Serves: 6 |
| kcal | fat | saturates | carbs |
| 240 | 6g | 1g | 36g |
| sugars | fibre | protein | salt |
| 6g | 10g | 12g | 0.3g |
Ah, the Black Bean and Cumin Stew. The minute I prepare this heart-warming, nourishing dish, I am transported back to my roots – a beautiful blend of the American South and West Africa. To me, this stew represents so much more than just a meal; it is a marriage of cultures, a flavorful dance echoing the rhythm of my journey.
A Medley of Flavors
What I appreciate the most about this recipe is its simple, everyday ingredients, magically transformed into a delectable symphony of flavor. The hearty black beans, the aromatic cumin, and the vibrant bell peppers come together to make a culinary melody that nourishes and comforts. I can’t help but reminisce about my mother’s kitchen where the air was always thick with the aroma of spices, a sensual contrast to the homely notes of Southern cuisine I also grew to love.
A Healthful Bowl of Goodness
But an aphrodisiac for the senses isn’t the only thing Black Bean and Cumin Stew has to offer. This dish is jam-packed with health benefits. Black beans, a staple of my Nigerian heritage, have long been celebrated for their nutrition density. They’re packed with plant-based protein, fiber, and antioxidants, helping to maintain a healthy heart and regulate blood sugar levels. Bell peppers contribute vitally to this recipe too – they bring a wonderful zest and are a fantastic source of Vitamin C.
Each spoonful of this stew not only carries an explosion of flavor but also a deep sense of nourishment, of ‘home’ no matter where you are in the world.
The respect for my African roots combined with the love for my Southern upbringing is embodied beautifully in this Black Bean and Cumin Stew. It is a great stand-alone meal, but you can serve it alongside a warm piece of cornbread for a truly Southern touch, or with a side of Jollof rice to bring out the West African influence.
Engage your senses, embrace your kitchen, and celebrate the unison of cultures with this Black Bean and Cumin Stew. Set the table, celebrate your journey, and share the wellness. Bon appétit!
What You’ll Need
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 2 cans (15 ounces each) black beans, rinsed and drained
- 1 can (14.5 ounces) diced tomatoes
- 1 tablespoon ground cumin
- 1 teaspoon chili powder
- 1/2 teaspoon black pepper
- 1/4 teaspoon salt
- 4 cups vegetable broth
- 2 tablespoons fresh lime juice
- 1/2 cup chopped fresh cilantro
Method
Step One
In a large pot, heat the olive oil over medium heat. Once hot, add the finely chopped onion and minced garlic. Cook until the onion becomes translucent, stirring occasionally.
Step Two
Add the chopped red and green bell peppers to the pot. Cook until the peppers begin to soften, typically about 5 minutes.
Step Three
Stir in the 2 cans of rinsed and drained black beans, can of diced tomatoes, ground cumin, chili powder, black pepper, and salt. Mix well until all ingredients are evenly combined.
Step Four
Slowly pour the vegetable broth into the pot, stirring as you go. Bring the mixture to a boil.
Step Five
After the stew has reached a boil, reduce the heat and let it simmer for about 20 minutes.
Step Six
To finish, add the lime juice and chopped fresh cilantro into the stew. Stir well and let cook for an additional 2-3 minutes to allow the flavors to meld together. Then, serve hot.
