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Vegan tomato and black bean stew on a plate with rice and lettuce.

Vegan Tomato and Black Bean Stew

A super easy vegan black bean stew, with a rich tomato sauce and beautiful spices. This is such a versatile recipe!
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 3 people
Calories: 266kcal
Author: Becca Heyes

Recipe printed from www.easycheesyvegetarian.com

Ingredients

  • 1 Tbsp oil
  • 1/2 onion (or 1 small onion), finely diced
  • 1 tsp garlic puree (or 4 cloves garlic, minced)
  • 1 tsp smoked paprika
  • 1/2 tsp ground cumin
  • 1 small mild chilli, finely diced (or 1/2 tsp chilli flakes)
  • ~ 5 medium tomatoes, diced
  • 1 Tbsp tomato paste
  • 2 x 400g tins black beans, drained (480g, or ~ 2 1/2 cups, in total when drained)
  • 75 ml (~ 1/3 cup) water
  • 1/2 tsp salt
  • 1/2 tsp black pepper

Instructions

  • Heat the oil in a large frying pan over a medium-low heat. Add the diced onion, and cook for around 5 minutes, until fairly soft but not browned.
    Finely diced onions cooking in a frying pan.
  • Add the garlic, smoked paprika, cumin and chopped chilli, and cook for a further 2-3 minutes. You can start with just half of the chilli if you’re unsure how hot it is.
    Spiced onions cooking in a frying pan.
  • Next, add the diced tomatoes and tomato paste, and cook for 5 minutes, until the mixture forms a thick, tomatoey paste.
    Rich tomatoes and onions cooking in a frying pan.
  • Add the drained black beans to the pan, along with the water, salt and pepper. Cover with a lid, and allow to simmer for at least 5 minutes - leave it longer if you have time, ideally more like 15-20 minutes. The mixture should be thick and rich. You can remove the lid for the last few minutes if your stew needs thickening up.
    Rich tomato and black bean stew in a frying pan.
  • Serve warm. I like to serve mine with rice and a dollop of sour cream.
    Vegan tomato and black bean stew with rice and lettuce.

Video

Nutrition

Nutrition Facts
Vegan Tomato and Black Bean Stew
Amount Per Serving (1 portion)
Calories 266 Calories from Fat 61
% Daily Value*
Fat 6.8g10%
Saturated Fat 0.8g4%
Cholesterol 0mg0%
Sodium 478mg20%
Potassium 954mg27%
Carbohydrates 40.7g14%
Fiber 14.3g57%
Sugar 5.5g6%
Protein 13.6g27%
Calcium 138mg14%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional information is approximate, and will depend on your exact ingredients. Please calculate your own nutritional values if you require accuracy for health reasons.