Black Bean Stew

I lived in Mexico City for several years as a child, and as a result, my favorite cuisine is Latin American.  We make so much of it, that Kroger actually started sending our coupons in Spanish.  Healthy sides can be a bit tricky with this style of food, and low fat canned refried beans get old pretty fast (not to mention that refried beans in the States taste NOTHING like they do in Mexico; not even the ones that are shipped here from Mexico; so if you happen to find yourself in Mexico, pick up a few cans of beans and send them my way!).  Anyways, one of my favorite healthy sides to make is Black Bean Stew.  

INGREDIENTS

2 cans (38 oz total) black beans, rinsed

1 tbsp olive oil

3 garlic cloves, minced

1 red bell pepper, chopped

1 onion, chopped

1 can (14.5 oz) vegetable broth

2 tbsp apple cider vinegar

1 tsp dried oregano

1/2 cup chopped fresh cilantro

Salt & Pepper

Lime (optional) 

DIRECTIONS

1. In a large saucepan, heat oil over medium-high heat. Add onion and bell pepper. Stir occasionally, and cook until vegetables have softened.

2. Add the garlic, and saute for one minute.

3. Add the black beans, vegetable broth, vinegar, oregano, salt and pepper.  

4. Cook on medium-high for 10-15 minutes, using the back of the spoon to smash the beans as you stir. Make sure to stir often enough so that it doesn't stick, and smash enough so that the stew becomes thick. This stew should be hearty!

5. Take off the heat and stir in the cilantro.

6. Ladle into bowls, and serve with a lime wedge if desired.

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Black Bean Stew

INGREDIENTS

2 cans (38 oz total) black beans, rinsed

1 tbsp olive oil

3 garlic cloves, minced

1 red bell pepper, chopped

1 onion, chopped

1 can (14.5 oz) vegetable broth

2 tbsp apple cider vinegar

1 tsp dried oregano

1/2 cup chopped fresh cilantro

Salt & Pepper

Limes (optional) 

DIRECTIONS

1. In a large saucepan, heat oil over medium-high heat. Add onion and bell pepper, stir occasionally and cook until vegetables have softened.

2. Add the garlic, and saute for one minute.

3. Add the black beans, vegetable broth, vinegar, oregano, salt and pepper.  Cook on medium-high for 10-15 minutes, using the back of the spoon to smash the beans as you stir. 

4. Take off the heat and stir in the cilantro.

5. Ladle into bowls, and serve with a lime wedge if desired.

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NUTRITIONAL INFORMATION

Serving Size:  1/6th of Soup

Calories:  162

Fat:  2

Carbs:  29

Protein:  9