November 19, 2014

Black Bean Stew

This is no groundbreaking feat of a stew, but it was easy, quick, cheap, just a tad spicy (my mister did not even kick up a fuss), and super comforting on a freezing cold November night.  I tend to think of black bean soups as either too boring-just a cup full of beans, or super Mexican flavored.  This was somewhere else on the spectrum.  Not too spicy, not too much of my beloved Cumin, no chili powder to be found, no cilantro or lime either. What really grabbed my interest was the addition of orange zest right at the end, it just sounded so good and different and I just had to make it right away.

I found this recipe on a random round-up of one pot meals, and the original source was Runner's World, which I am not an avid reader of, or practiced runner.  In any case, I always love the idea of one pot meals, and saved a bunch of soups from this page to make later.

This Black Bean Stew in particular, was noted as a quick stew to help you shed pounds, as this stew is packed full of protein and fiber from the beans and then the spiciness from the chipotle is supposed to be good at curbing appetite and boosting calorie-burning.  Who can say no to that? Add in some other fresh veggies and you are golden.

I made a few changes and additions, but nothing too crazy. Instead of roasting the pepper and slicing it up, I diced it up and cooked it in the pot. I liked this change because the peppers kept up a bit of their crunch.  I also threw in a diced sweet potato that I had laying around and it also was a great addition, due to the texture and slight sweetness, but I would not have missed it much if I had left it out (and if I did leave it out, I would have used two bell peppers, one each of orange and red). This is a great base soup that could easily be modified in tons of ways.  The absolute best part is the orange zest, it really livens up the dish, adding a hint of summer to this cold weather staple.

Black Bean Stew
Serves 6

2 tsp Canola oil
1 onion, diced
1 carrot, sliced thin
1 small sweet potato, diced
1 red pepper, diced
1-2 garlic cloves, diced
2 15 oz cans drained and rinsed black beans
2 15 oz cans diced tomatoes
3 cups chicken stock (or veggie broth)
1 Tbls minced chipotle pepper in adobo sauce
1 Tbls cumin
1 Tbls fresh thyme
Zest from one orange
1/2 bunch of shredded dino kale
salt & pepper to taste
Diced avocado (optional)

Heat Canola oil in a Dutch oven or other soup pot over medium heat.

Add the onion and carrot, sauteeing for 5 minutes. Add the sweet potato and let it cook for another 5 minutes. Add the diced red pepper and let all of this cook about 10 minutes until the sweet potatoes are just barely tender.

Add to the pot the black beans, tomatos, broth, minced chipotle, and cumin.  Bring to a boil and reduce to a simmer.  Taste broth and add salt and pepper to taste.

Simmer 20 minutes until the sweet potatoes are tender.  Toss in the shredded kale, fresh thyme, and orange zest.  Ladel into bowls and top with diced avocado.  Enjoy!

2014-11-12 Black Bean Stew

p.s. This photo looks terrible. I think I must have accidentally changed some setting without noticing, but I was so anxious to eat that I didn't bother messing with it. Forgive me?

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