Black Bean Stew

This hearty Black Bean Stew is so flavorful! It was always a big hit when we made it in my restaurant. We would serve it over brown rice, for a more complete protein. Beans are a healthy, nutrient-dense protein. They have lots of fiber, which improves our microbiome, our gut bacteria. New research is finding that our gut bacteria influences in our health in many amazing ways. Learn more about how beans influence our gut bacteria and health.

Remember to always use organic ingredients whenever possible.

Ingredients

3 tablespoons olive or canola oil
1 pound black beans (about 2 cups)
½ bunch celery
2 medium yellow onions
2 cloves garlic
2-3 carrots
1–2 red or green bell peppers
1 Serrano chile
1–2 teaspoons salt
½ teaspoon cayenne
1 tablespoon cumin
1½ teaspoons thyme
2 tablespoons Worcestershire sauce
2 tablespoons lemon juice
2 tablespoons tomato paste
2 tablespoons mustard (wet)
2 tablespoons Tapatio hot sauce (optional)
cooked brown rice

To cook the beans, you can either cook them on the stovetop or use a pressure cooker. For the stovetop method, add three cups of fresh water for each cup of dried beans. The liquid should be about one to two inches above the top of the beans. Bring the beans to a boil and then reduce to a simmer, partially covering the pot. If any foam develops, you can skim it off during the simmering process. Black beans generally take about one and one-half hours to become tender using this method. Do not add salt to the beans until after the have finished cooking, the salt can make the beans tough and increase the cooking time.

They can also be cooked in a pressure cooker where they take about one-half hour to prepare. If you don’t know how to use a pressure cooker and would like to learn, click the link for a video.

Here is a recipe for cooking brown rice.

Using a Pressure Cooker

Directions

Cook black beans. They can also be cooked in a pressure cooker where they take about one-half hour to prepare. If you don’t know how to use a pressure cooker and would like to learn, click the link above for a video.
While the beans are cooking, chop the onion, celery, carrots and bell peppers. Peel and press the garlic into a dish and set aside. Keep the onions separate. Also keep the carrots and celery together, separate from the bell peppers. Mince the Serrano pepper, keeping the seeds in for a hotter stew.
In a large stock pot, add the oil. Turn on heat for a minute, then add the garlic and simmer one minute. Add the onions and Serrano pepper and simmer, stirring two minutes more.
Now add celery and carrots. Stir and cook about 2 minutes, then add the bell pepper. Continue cooking, stirring often until carrots and bell peppers just begin to soften, about 5 minutes more.
Next add the salt, cayenne, cumin, and thyme, stir.
When the beans have finished cooking, strain them in a colander and rinse with water. Then add the beans to the pot with the vegetables and spices and stir.
Finally add the lemon juice, Worcestershire sauce, tomato paste and mustard. Stir until all is well mixed and add about ½ cup water or vegetable stock if the stew seems dry.
Serve black bean stew over brown rice.