Monday, January 20, 2014
BLACK BEAN STEW
A warm, slightly spicy stew for those cold winter days. Nothing is more comforting!
Black beans are so good for you. They help regulate blood sugar. They are good for the digestive tracks and our hearts. They are rich in folate, fiber, magnesium, potassium, iron, and antioxidants. They are also a great source of vegetarian protein that will leave you satisfied and full. Black beans are undoubtedly my favorite bean.
2 cups dried black beans (about 4 1/2 cooked)
1 tablespoon olive oil
4 garlic cloves
2 cups celery, chopped in 1/2 inch sizes
2 cups carrots, chopped in 1/2 inch sizes
2 cups sweet potatoes, peeled and chopped in 3/4 inch sizes
2 cups kabocha squash, peeled, seeded, and cut into 3/4 inch sizes
1/2 head cauliflower, cut into small florets
20 grape tomatoes, cut in 1/2
4 cups veggie broth
1/2 cup sundried tomatoes
1 teaspoon cumin
1 teaspoon curry
1 teaspoon oregano
1/2 teaspoon chipotle chili powder
1/4 cup fresh cilantro, chopped
1/2 cup coconut milk
To prepare the black beans:
Soak the beans in about 8 cups of water overnight.
Rinse with fresh water before cooking.
To cook: Bring about 8 cups of water to a boil. Add the beans, bring to a boil, then simmer for about 90 minutes, or until tender.
To add flavor to the beans you can add a piece of kombu (seaweed), or cumin to the cooking water, or cook in veggie broth. ~All optional
Drain the cooking water before using.
To prepare the stew:
In a large pan or a wok, warm up the olive oil under medium heat, and add the onions and garlic.
Cook for 4-5 minutes until translucent.
Add the celery, carrots, sweet potatoes, kabocha squash, cauliflower, and grape tomatoes to the pan. Mix well, and cook another 5 minutes.
In a blender, mix the veggie broth and the sundried tomatoes together.
Add the broth mixture in the pan along with the spices (except the cilantro).
Bring to a boil, reduce the heat to medium, cover, and cook another 30 minutes.
When the vegetables are tender, add the drained black beans, fresh cilantro, and coconut milk.
Mix well and cook a few more minutes to heat up evenly.
This will make 4 large portions.