Black Bean Stew is Delicious and Nutritious

This black bean stew is delicious and so good for a cold fall or winter day. It is delicious and easy to make and filled with nutritious superfood ingredients. Black beans are a favourite bean of mine.

Let’s not forget that this stew is full of protein which is from the beans. Do cook the beans so they are not gassy.  Learn How to Cook Beans: see my recipeIt is easy to cook beans but it requires planning ahead of time.

Black Bean Stew

Black beans are the featured ingredient in this ‘Black Bean Stew’. Black Beans are Beautiful and So Good. Rich, earthy black beans are delicious and are filled with health benefits. This superfood has an abundance of nutrients (protein, vitamins, minerals, disease-fighting antioxidants and lots of healthy fiber). They are one of the most commonly consumed beans in the United States and are popular in Latin American countries.

Wakame is a sea vegetable, which grows in cool to cold sea waters. It can be used in soups, salads, with other dishes, and as a seasoning. And seaweed helps beans to digest better so that is one reason they are in this black bean stew.

Onions and Garlic

WHO recognizes that Onions help relieve symptoms such as coughs, congestion asthma, and respiratory infections. Onions are full of protective phytonutrients, vitamins, trace minerals, quercetin (an important flavonoid), chromium, and unique anti-inflammatory nutrients.

To get the most health benefits from Garlic, let it sit for a minimum of 5 minutes, after cutting and before eating or cooking.  Waiting for 5 – 10 minutes allows the health-promoting allicin to form.  If you do not let it sit, allicin is never formed, so it is worth the wait. Add some garlic to your soups, stews, and salad dressing recipes to lower high cholesterol.  Sometimes it is easier to use some Organic Freeze Dried Garlic so no chopping and peeling.

Carrots add a soft sweet crunch to this black bean stew. With this orange crunchy superfood, you get Vitamin A and a host of other powerful health benefits including beautiful skin, cancer prevention, and anti-aging.

Celery is a negative calorie food, meaning it takes the body more calories to digest it than the food itself contains making it a very good food for weight loss.  One stalk of celery has only a few calories because it is full of healthy cellulose. It is 95% water, very alkaline and filled with fiber.  Its weight loss benefits are well known but you would be surprised at its other amazing properties.

Tamari is a premium form of Japanese soy sauce made with just fermented soybeans. Made with 100% whole soybeans and no wheat, Ohsawa Organic Tamari is an excellent choice for those who are wheat-sensitive.

Red pepper is my favourite; I think that is because it is the sweetest. The peppers have 2 times as much vitamin C as oranges; red and yellow peppers have 4 times as much.

 

Black Bean Stew
Coconut Oil Has Super Amazing Health Benefits For You

Coconut oil is actually very good for us. In tropical climates like Polynesia, Sri Lanka and the Yucatan where they have a diet high in coconut oil, the people are healthier, have less heart disease, cancer and colon problems than unsaturated fat eaters.  It is now accepted that there is good cholesterol and there are good saturated fats. Learn the 12 benefits of  Coconut Oil, this newly declared an Amazing SuperFood.

Brown rice is the whole rice grain with just the first outer layer (husk or hull) removed through milling. It retains its fiber and germ which contains vital nutrients. Brown rice is gluten-free, balances your energy and lowers your cholesterol.  It is high in fiber, and a  great source of manganese which is essential for energy production, antioxidant activity, and sex hormone production.

Black Bean Stew

Let’s make some black bean stew!

Black Bean Stew

This black bean stew is so good for a cold fall or winter day. It is delicious and easy to make and filled with nutritious superfood ingredients. Black beans are a favourite bean of mine.
Let’s not forget that this stew is full of protein which is from the beans. Do cook the beans so they are not gassy.  Learn How to Cook Beans: see my recipeIt is easy to cook beans but it requires planning ahead of time.
Course Soup
Cuisine gluten-free, vegan, vegetarian
Keyword black bean, black bean stew, brown rice, carrots, celery, corn, garlic, Gluten-free, red pepper, stew, Vegan, vegetarian
Author Diana Herrington

Ingredients

  • 1 onion chopped
  • 1 red pepper sliced
  • 3 carrots sliced
  • 1 stalk celery
  • 1 cup fresh or frozen corn
  • 1 cup cooked short-grain brown rice see recipe below
  • 2-5 cloves garlic minced
  • 2 cups cooked black beans
  • 1 piece wakame seaweed
  • 2-6 Tbsp Tamari
  • 1 Tbsp virgin Coconut Oil

Instructions

  • Cook black beans for 2 - 3 hours the time is dependent on the age of the beans. (cook according to this recipe)
  • Chop the onion.
  • Saute the onions in a little oil.
  • Rinse the wakame and break it into pieces.
  • When beans are soft, add Wakame and cook for another few minutes.
  • Slice the red pepper, celery, and carrots. Mince the garlic.
  • Then add onions, celery, red pepper, carrots, corn, and garlic.
  • Simmer for 1/2 hour or till vegetables are tender.
  • Mix in brown rice and add Tamari to taste.
  • Now enjoy your delicious black bean stew with brown rice.

Notes

My Black Bean Stew Recipe is full of healthy ingredients: onion, red pepper, carrots, cooked short grain brown rice, garlic, black beans, Seaweed, coconut oil, and Tamari.

Cook black beans for 2 - 3 hours the time is dependent on the age of the beans. (cook according to this recipe)

Cooking brown rice is simple but it is important to do a few simple things. Find out how to cook your rice.

Now that you have made a delicious black bean stew, here are some more of my bean recipes.

Also, try these delicious stews:

Beans
White Bean Vegetable Stew

 White Bean Vegetable Stew– How about a very yummy, healthy protein meal filled with vegetables. This stew is high in potassium for those of you who need a boost in that area. Also, half a cup of white beans is loaded with close to 100 mg of calcium.

Adzuki Bean Vegetable Stew – This is a simple recipe with one of the easiest to digest beans; adzuki beans. I love Adzuki beans and this tasty stew is filling and delicious.

Spring White Bean and Asparagus Stew – How about a very yummy, healthy protein meal filled with vegetables. This stew is high in potassium for those of you who need a boost in that area. Also, half a cup of white beans is loaded with close to 100 mg of calcium.

If you enjoyed the black bean stew, here is another black bean recipe.

 Black Bean Soup is Really Good For You On a Cold Day – This black bean soup is so tasty and nutritious. It is warming on a cold fall or winter day. It is easy to make and filled with nutritious superfood ingredients. Black beans are my favourite bean.

Delightful Pumpkin Stew For One of Your Fall Meals It is fall, so it’s ‘Stew’ time and I think you’re going to love this ‘Vegan Pumpkin Stew’ recipe! Fall is when I start making lots of vegan stews because they are heartening, nourishing and so easy to make. I have to say that summer is my favourite season, but there is so much beauty at this time of the year. I love walking amongst the beautiful fall leaves.

Let us know how you made your black bean stew in the comments below.

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1 thought on “Black Bean Stew is Delicious and Nutritious”

  1. Is there celery in this stew..in the directions you speak of adding celery with the onions but in the ingredients it isn’t mentioned.

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