Tomato and black bean stew
Savor the rich flavors of our Tomato and Black Bean Stew! Made with fresh cherry tomatoes, hearty black beans, and a touch of aromatic onion, all simmered in a robust tomato sauce. Perfect for a comforting, nutritious meal in just a few simple steps.
- 15 May 2024
- Cook time 25 min
- Prep time 5 min
- 2 Servings
- 6 Ingredients
Tomato and black bean stew is a hearty and nutritious dish that's perfect for any meal. This easy-to-make stew combines the rich flavors of tomatoes with the protein-packed goodness of black beans, creating a satisfying, plant-based meal that everyone will love. Follow this simple recipe to whip up a delicious batch in no time.
Ingredients:
Instructions:
In a large pot or a deep skillet, heat 1 tbsp of vegetable oil over medium heat until shimmering.
Add the finely chopped onion to the pot. Sauté for about 5-7 minutes, stirring occasionally, until the onions become soft and translucent.
Add the halved cherry tomatoes to the pot, and cook for another 3-4 minutes. Stir occasionally until the tomatoes start to soften and release their juices.
Stir in the tomato sauce and the rinsed black beans. Mix well to combine all the ingredients.
Add 1 tsp of salt, and stir to incorporate. Taste and adjust seasoning if necessary.
Bring the stew to a gentle simmer. Reduce the heat to low, cover the pot, and let it cook for about 15-20 minutes, stirring occasionally to prevent sticking and to ensure even heating.
Once the stew has thickened and all the flavors have melded together, it's ready to serve. Remove from heat.
For an extra touch, garnish with chopped fresh cilantro, a dollop of sour cream, or shredded cheese.
Serve the Tomato and Black Bean Stew warm, either on its own or over rice or quinoa for a more filling meal. Enjoy!
Tips:
- Use fresh, ripe cherry tomatoes for the best flavor.
- Rinse and drain the black beans thoroughly before adding them to the stew to remove excess sodium.
- Consider adding spices such as cumin, garlic powder, or paprika for added depth of flavor.
- Serve the stew with a side of rice or cornbread for a complete meal.
- Garnish with fresh cilantro or a splash of lime juice for a burst of freshness.
Tomato and black bean stew is a versatile and delicious dish that’s both easy to prepare and packed with nutrients. Perfect for busy weeknights or cozy weekends, this stew is sure to become a favorite in your household. Enjoy it with friends and family, and don't hesitate to make it your own with additional spices and toppings.
| Nutrition Facts | |
|---|---|
| Serving Size | 490 grams |
| Energy | |
| Calories 260kcal | 10% |
| Protein | |
| Protein 16g | 10% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 18g | 49% |
| Sugar 10g | 10% |
| Fat | |
| Fat 8g | 10% |
| Saturated 0.75g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 66ug | 7% |
| Choline 70mg | 13% |
| Vitamin B1 0.39mg | 32% |
| Vitamin B2 0.37mg | 28% |
| Vitamin B3 3.13mg | 20% |
| Vitamin B6 0.37mg | 22% |
| Vitamin B9 160ug | 41% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 30mg | 35% |
| Vitamin E 3.58mg | 24% |
| Vitamin K 16ug | 13% |
| Minerals | |
| Calcium, Ca 110mg | 8% |
| Copper, Cu 0.62mg | 0% |
| Iron, Fe 6mg | 51% |
| Magnesium, Mg 110mg | 26% |
| Phosphorus, P 300mg | 24% |
| Potassium, K 1330mg | 39% |
| Selenium, Se 3.50ug | 6% |
| Sodium, Na 2040mg | 136% |
| Zinc, Zn 1.68mg | 15% |
| Water | |
| Water 410g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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