Black Bean and Tomato Stew

It was one of the first chilly fall days and ALL that I could think of was enjoying a hot and soothing bowl of chili. Because I had failed to plan that day and put the chili in the crockpot, I found myself looking in the refrigerator and pantry at 5:00 trying to find something that would satisfy my appetite. I came up with this dish that did the trick and took less than 20 minutes to prep and cook.

I suggest serving this stew over cooked quinoa, brown rice or sprouted whole grain pasta, it becomes a delicious sauce bursting with flavors due to all of the seasoning. If you have kids that are picky about onions, be sure to finely chop the onions. As you cook them, they will soften and blend into the tomatoes avoiding the crunchy texture that most kids (and some adults) dislike.

Most of the ingredients are spices along with black beans, onions and tomatoes. You can add more black beans for additional fiber and more protein, and increase the cayenne pepper if you like a more intense kick. You can easily add chicken or beef to this dish for the meat loving family. If you do not have quinoa, rice or sprouted grain pasta already prepared, be sure to begin cooking these before you begin prepping and preparing this meal.

Ingredients:

·         1 can (14 oz.) diced tomatoes (with juice)

·         1 can organic black beans (drained and rinsed)

·         1 medium onion, chopped

·         4 large garlic cloves, peeled and finely chopped

·         ¼ tsp. ground black pepper

·         1 tsp. cumin

·         ¾ tsp. ground coriander

·         1 tsp. dried basil

·         ½ tsp. oregano

·         2 Tbsp. olive oil



 Directions:

1.       Heat skillet on medium high. Add olive oil, onions, garlic and spices. 

2.       Cook until onions are soft (approximately 4-5 minutes).

3.       Add tomatoes and black beans to skillet. Reduce heat to medium and bring mixture to a simmer. Allow to simmer for approximately five minutes.

4.       Remove from heat and serve over rice, quinoa or sprouted whole grain pasta.

That’s it! For more amazing whole food recipes, we suggest The Healthy Edge for over 300 recipes available to their online community. They even offer 7 days free to try it out and see if it’s a fit.