South American Black Bean Stew

Cozy up with our South American Black Bean Stew, a comforting and nutritious choice for plant-based protein seekers and those interested in iron-rich meals. It’s an ideal recipe for vegan comfort food or gluten-free recipes, packed with fiber for digestive health and minerals for energy. If you’re browsing for heart-healthy vegan recipes or foods that support hormonal health, this black bean stew is a flavorful way to meet your dietary goals and enhance your overall well-being.

Thank you for taking the time to explore my recipe! I hope it brings as much joy to your kitchen and gut health as it does to mine. Happy cooking!

Black bean stew with vegetables and herbs in a white bowl.

Servings: 2

Calories per Serving:

Prep Time:

Cook Time:

Total Time:

Ingredients

 

4 small yellow onions, finely chopped

7 garlic cloves, minced

1 (14- ounce) can of chopped tomatoes

2 tablespoons apple cider vinegar

2 jalapeños, seeded, stemmed, and sliced

4 cups low-sodium canned black beans, drained and rinsed

1 teaspoon ground cumin

2 cups homemade or low-sodium vegetable broth

1 teaspoon ground ginger

1 heaped teaspoon dried oregano

1 teaspoon coriander

Pinch of freshly ground black pepper

Instructions

In a large skillet over medium heat, saute onions until translucent for about 10 minutes. Add a couple of tablespoons of water if necessary to prevent them from burning. Add the garlic and sauté for 2 minutes. Stir in the tomatoes, beans, peppers, and a scant 1⁄2 cup of water. Reduce the heat to a simmer and add the cumin, broth, apple cider vinegar, ginger, oregano, and coriander. Allow the soup to boil for 15 to 20 minutes until the mixture thickens and the flavors meld. Season with pepper and serve warm

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Kylie

Kylie Ivanir

Kylie Ivanir, RD, MS is a registered dietitian and founder of Within Nutrition. She helps women support their gut, balance hormones and stabilise blood sugar so they can feel more energised and at home in their bodies. With degrees from UCLA and Columbia University Medical Center, Kylie combines evidence-based nutrition with a root-cause, functional approach. Through her private practice, podcast and online community, she has supported thousands of women in improving their gut, hormone and metabolic health without restriction or overwhelm.