Colombian Black Bean Stew


Colombian black bean stew is an easy-to-make delicious protein-rich stew. It is also very affordable and all its ingredients are relatively easy to source. This dish is traditionally non-vegan and is served as part of a bandeja paisa, which is a platter dish featuring a variety of foods – beans cooked with meats, white rice, plantains, avocado slices, chilli sauce or flakes,  fried eggs and a variety of other meats.

Although this stew is traditionally non-vegan. We are sharing our vegan version of it with you. Trust us, it is very flavoursome and it will become a go-to meal for you on both the days you have the time and energy to cook and when you don’t.

Without further ado, here’s our recipe.

¡Buen Provecho!


 

Ingredients (serves 2)

Extra Virgin Olive Oil

1 Small Purple Onion, finely chopped

3 Garlic Cloves, minced

200g of Chopped Tomatoes (from 1 x 400g can|freeze the rest)

100ml Warm Water

1 x 10g Vegetable Stock Cube (substitute water and stock cube for vegetable broth/stock)

1 X 400g can Black Beans, drained

1/2tsp Ginger, minced

1tsp Ground Cumin

1tsp Dried Oregano (substitute with dried marjoram)

1tbsp Sugar (substitute with sweetener of choice)

Black Pepper (to taste

Method

  • In a deep pan, heat up a little oil on a medium-high heat level. Once hot, add the onions to the pan and cook them until translucent ensuring that the onions do not begin to brown or burn. This should take no more than 5mins.
  • When the onions are translucent, stir the garlic in to fully combine and fry until fragrant and softened.
  • Pour in the chopped tomatoes, stir to fully combine then pour in the water followed by the black beans and repeat ensuring all the ingredients are combined well.
  • Adjust the heat level on your stove till the mixture in the pan is at a simmer. Stir in the herbs, spices and sugar and let the stew cook until it reduces a bit (no more than half) in order to intensify its flavours. N.B. If you find that your stew reduced too much, add a splash of water to the pan and stir its contents.

Serve with white rice and optionally, with avocado slices, plantains and fresh herbs.

 


 

If you try the recipe, upload a picture of it to Instagram with the hashtag #lickyourplaterecipe so we can have a look at and like it.

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