I always look forward to those evenings when a truly satisfying meal can come together with minimal fuss. The rich aroma of simmering spices and sweet peppers fills my kitchen, hinting at the hearty comfort of this Black Bean Recipe Stew with Peppers and Corn. It’s a vibrant, wholesome dish perfect for busy families, offering a healthy, easy dinner solution on any weeknight.
What You’ll Need (Ingredients & Why They Matter)
Before you dive into making this wonderful Black Bean Recipe Stew with Peppers and Corn, gather these key items. Each plays a role in creating that perfect, family-friendly flavor and texture.
- 2 cans (15 oz / 425g each) black beans, rinsed well: for less sodium, better texture in your stew. (Try organic black beans for enhanced flavor.)
- 1 Tbsp (15 ml) olive oil: for sautéing aromatics.
- 1 large onion, diced: essential aromatic base. (Pre-chopped frozen onion works in a pinch.)
- 3 cloves garlic, minced: deepens savory flavor. (Or 1 tsp pre-minced from a jar.)
- 2 bell peppers (any color), diced: adds sweetness and vibrant color.
- 1 can (14.5 oz / 411g) diced tomatoes, undrained: rich, tangy base for your Black Bean Recipe Stew.
- 1 cup (150g) frozen or fresh corn: a sweet pop and texture. (Omit for a low-carb meal.)
- 3 cups (720 ml) vegetable broth: creates ideal stew consistency. (Choose low-sodium for a healthier recipe.)
- 1 Tbsp chili powder: for signature warmth.
- 1 tsp ground cumin: earthy, smoky depth.
- ½ tsp dried oregano: classic hearty stew flavor.
For Serving & Extras: Fresh cilantro for brightness, a squeeze of lime juice to lift flavors, avocado slices for healthy fats, or a dollop of Greek yogurt (or sour cream if that’s what’s in the fridge) for coolness.
How to Make Black Bean Recipe Stew with Peppers and Corn Step by Step
Creating this flavorful, family-friendly Black Bean Recipe Stew with Peppers and Corn is straightforward. Follow these steps for a wonderfully hearty meal.
- Sauté Aromatics: In a large Dutch oven or pot, heat 1 tablespoon of olive oil over medium heat until shimmering. Add your diced onion and cook for about 5 minutes, stirring occasionally, until it softens and turns translucent.
- Garlic & Spices: Stir in the minced garlic and cook for just 1 minute more until you can smell its inviting fragrance. Add the chili powder, cumin, and oregano; cook for another 1-2 minutes, stirring, letting the spices toast lightly and infuse the oil, building a rich base for your delicious Black Bean Recipe Stew with Peppers and Corn.
- Add Veggies & Beans: Now, add the diced bell peppers, rinsed black beans, and undrained diced tomatoes to the pot. Stir well to combine all the savory goodness. Cook for 3-5 minutes, allowing flavors to start merging.
- Simmer & Thicken: Pour in the vegetable broth and the corn. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 15-20 minutes. This allows the flavors to truly meld and the stew to thicken beautifully. If it seems too thin after simmering, for the best Black Bean Recipe Stew with Peppers and Corn consistency, simply remove the lid and let it cook for an extra 5-10 minutes to reduce to your preferred consistency.
- Creamier Texture (Optional): For a creamier stew, mash about ¼ of the black beans against the side of the pot with a spoon. I often do this right in the pot to avoid extra dishes, and it gives a lovely body to the stew!
- Taste & Serve: Taste the stew and adjust seasonings as needed, adding more salt, pepper, or a squeeze of lime juice to brighten the flavors. Serve hot with your favorite toppings for a complete and healthy Black Bean Recipe Stew with Peppers and Corn experience.
Best Ways to Enjoy It
This easy Black Bean Recipe Stew with Peppers and Corn is wonderfully versatile, fitting seamlessly into your family’s routine. It works as a quick weeknight dinner, provides wholesome leftovers for packed lunches, and is a perfect candidate for family meal prep ideas.
- Everyday uses: A satisfying quick meal for busy evenings or healthy office lunches.
- Special occasions: A hearty, plant-based option for casual gatherings or potlucks.
- Pairings: Serve over fluffy rice or quinoa, with warm cornbread for dipping, or top with crushed tortilla chips and avocado slices.
Nutrition & Everyday Wellness with Black Bean Recipe Stew with Peppers and Corn
Embrace healthy eating with this nutrient-dense Black Bean Recipe Stew with Peppers and Corn. This hearty stew is naturally high in fiber, rich in plant-based protein, and easily fits into gluten-free friendly and weight-friendly meal plans. It’s a truly healthy recipe for dinner that provides robust flavors without compromising on your wellness goals.
- Sustained Energy: Complex carbohydrates and fiber keep you feeling full and energized.
- Promotes Satiety: Helps manage hunger, aiding in mindful eating.
- Rich in Nutrients: Packed with vitamins and antioxidants from colorful vegetables.
- High-Protein: An easy way to get plant-based protein, supporting overall well-being.
How This Recipe Solves Common Needs
This Black Bean Recipe Stew is a true kitchen hero, tackling common family needs with ease. It supports budget meals, offers ultimate convenience, and fosters healthier eating habits for the whole family, making weeknight dinners stress-free.
- Time Savings: A quick one-pot wonder, significantly cutting down on cleanup and prep time.
- Nutrition Value: Packed with fiber and nutrients, providing a healthy meal solution that tastes indulgent.
- Versatility: Incredibly adaptable to what you have on hand or your family’s preferences.
Expert Pointers and Smart Variations
Getting the most from your Black Bean Recipe Stew involves a few simple tricks. Briefly sautéing spices with aromatics deepens their flavor before adding liquids. For a creamier stew, mash about a quarter of the black beans against the pot side after simmering. I often use pre-minced garlic or frozen chopped onion for ultra-fast prep on busy weeknights, a real time-saver!
- Kid-friendly: Serve mildly spiced, letting adults add hot sauce or chili flakes. Kids often enjoy it topped with shredded cheese or a side of tortilla chips.
- Allergy-friendly: Ensure vegetable broth is certified gluten-free. For a dairy-free topping, use a vegan sour cream alternative or extra avocado.
Common Questions About Black Bean Recipe Stew with Peppers and Corn
Can I freeze Black Bean Recipe Stew with Peppers and Corn for later?
Yes, this stew freezes beautifully. Let it cool completely, then transfer to airtight containers or freezer-safe bags. It can be frozen for up to 3 months. Thaw in the refrigerator overnight and reheat gently on the stovetop or in the microwave.
What’s the healthiest way to make Black Bean Recipe Stew with Peppers and Corn?
To maximize health benefits, use low-sodium black beans and vegetable broth, and load up on fresh, colorful vegetables. Avoid adding excessive salt and instead rely on fresh herbs and spices for flavor, making this a truly wholesome meal.
Which ingredients are best for meal prepping Black Bean Recipe Stew with Peppers and Corn?
For meal prepping, sturdy vegetables like bell peppers and corn hold up well. Prepare a batch of the stew and portion it out with cooked rice or quinoa for grab-and-go lunches or dinners throughout the week. It’s a convenient and healthy choice.
Can I add meat to this Black Bean Recipe Stew?
Absolutely! Brown 1/2 pound of ground beef, turkey, or shredded chicken with the onion and garlic at the beginning of the recipe for a meatier version of this Black Bean Recipe Stew. This easily adapts the dish for varied dietary preferences.
Is this Black Bean Recipe Stew spicy?
This recipe is designed to be mildly spiced, suitable for most palates. You can easily adjust the heat by adding more chili powder or a pinch of cayenne pepper if you prefer a spicier Black Bean Recipe Stew. I often add a dash of my favorite hot sauce to my own bowl for an extra kick.
How long does Black Bean Recipe Stew last in the fridge?
When stored in an airtight container, your Black Bean Recipe Stew with Peppers and Corn will last for 4-5 days in the refrigerator, making it excellent for easy and healthy leftovers throughout the week.
This hearty Black Bean Recipe Stew with Peppers and Corn proves simple ingredients make a truly satisfying, wholesome, and easy family dinner. Try this amazing recipe tonight, pin it for later, or share it with a friend who loves hearty home cooking!
Black Bean Recipe Stew with Peppers and Corn
- Total Time: 60 minutes
- Yield: 6 servings 1x
- Diet: Vegetarian, Vegan
Description
A vibrant, wholesome Black Bean Stew with Peppers and Corn that’s perfect for busy families and offers a healthy, easy dinner solution for any weeknight.
Ingredients
- 2 cans (15 oz) black beans, rinsed well
- 1 Tbsp olive oil
- 1 large onion, diced
- 3 cloves garlic, minced
- 2 bell peppers (any color), diced
- 1 can (14.5 oz) diced tomatoes, undrained
- 1 cup frozen or fresh corn
- 3 cups vegetable broth
- 1 Tbsp chili powder
- 1 tsp ground cumin
- 0.5 tsp dried oregano
Instructions
- Saute Aromatics: In a large Dutch oven or pot, heat 1 tablespoon of olive oil over medium heat until shimmering. Add the diced onion and cook for about 5 minutes, stirring occasionally, until it softens and turns translucent.
- Add Garlic and Spices: Stir in the minced garlic and cook for just 1 minute more until fragrant. Add the chili powder, cumin, and oregano; cook for another 1-2 minutes, stirring, letting the spices toast lightly and infuse the oil.
- Combine Veggies and Beans: Add the diced bell peppers, rinsed black beans, and undrained diced tomatoes to the pot. Stir well to combine all the ingredients. Cook for 3-5 minutes, allowing flavors to start merging.
- Simmer and Thicken: Pour in the vegetable broth and the corn. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and simmer for 15-20 minutes to meld flavors and thicken the stew.
- Create Creamier Texture (Optional): For a creamier stew, mash about 0.25 of the black beans against the side of the pot with a spoon to add body to the stew without extra dishes.
- Taste and Serve: Taste the stew and adjust seasonings as needed, adding more salt, pepper, or a squeeze of lime juice to brighten the flavors. Serve hot with your favorite toppings.
Notes
For less sodium, rinse black beans well and choose low-sodium vegetable broth. Consider organic black beans for enhanced flavor. Pre-chopped frozen onion or pre-minced garlic can be used for convenience. Omit corn for a low-carb meal. If stew is too thin after simmering, remove the lid and cook for an extra 5-10 minutes to reduce to your preferred consistency. Serve with fresh cilantro, a squeeze of lime juice, avocado slices, or a dollop of Greek yogurt (or sour cream).
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Main Course
- Method: Stovetop, Simmering
- Cuisine: American
Nutrition
- Serving Size: 1.5 cups
- Calories: 280 calories
- Sugar: 8 g
- Sodium: 350 mg
- Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 45 g
- Fiber: 14 g
- Protein: 15 g
- Cholesterol: 0 mg
Keywords: black bean stew, peppers, corn, healthy, easy dinner, weeknight meal, vegetarian, family-friendly, wholesome, comfort food