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