Caribbean Delight Black Bean Stew
Experience a burst of Caribbean flavors with this simple and satisfying black bean stew. Perfect for busy weeknights, just combine all ingredients in your crock pot in the morning, and return home to a warm, hearty meal. Serve it over fluffy rice and alongside a light salad for a complete, nutritious dinner. This vegetarian-friendly dish is full of protein and subtly sweet notes from pineapple and barbecue sauce, making it a hit for everyone at the table. *Update* February 2009: In lieu of ham, I adjusted the recipe with vegetarian sausage, ensuring it remains deliciously wholesome and meat-free.
6
Servings
167
Calories
12
Ingredients
Ingredients
whole reduced sodium black beans
2 (15 ounce) cans (drained)
unsweetened crushed canned pineapple
1 (8 ounce) can
barbecue sauce
1/2 cup
chopped yellow onion
1/2 cup
brown sugar
1/3 cup
vegetarian sausage links or patties
4-5 (crumbled)
lime juice
1 tablespoon
fresh ginger
1 tablespoon (grated)
dry mustard
2 teaspoons
salt
to taste
black pepper
to taste
water or broth
as needed
Instructions
1
Begin by preparing your ingredients. Drain the black beans and crush the pineapple if needed.
2
In your crock pot, combine black beans, crushed pineapple, barbecue sauce, chopped yellow onion, brown sugar, crumbled vegetarian sausage, lime juice, grated ginger, dry mustard, salt, and black pepper.
3
Stir the mixture well to ensure all ingredients are evenly distributed.
4
Set the crock pot to LOW and cook for 4 to 6 hours. Check the mixture halfway through; if it appears dry, add a splash of water or broth to reach your preferred consistency.
5
Once cooked, give the stew a final stir, adjust seasoning if necessary, and serve hot over cooked rice.
Nutrition Information
1.7
Fat
33.3
Carbs
7.5
Protein
5
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Caribbean Delight Black Bean Stew?
It is a simple and satisfying slow-cooker stew featuring black beans, pineapple, and barbecue sauce for a burst of Caribbean-inspired flavors.
Is this recipe vegetarian?
Yes, this recipe is vegetarian-friendly as it uses vegetarian sausage links or patties and plant-based ingredients.
How many servings does this recipe make?
This recipe yields 6 servings.
How long does it take to cook in a crock pot?
The stew should be cooked on the LOW setting for 4 to 6 hours.
What are the main ingredients for this stew?
The primary ingredients include reduced sodium black beans, crushed pineapple, barbecue sauce, yellow onion, brown sugar, and vegetarian sausage.
Do I need to drain the black beans?
Yes, the instructions specify that the black beans should be drained before being added to the crock pot.
What should I serve with Caribbean Delight Black Bean Stew?
It is recommended to serve the stew over fluffy cooked rice alongside a light salad for a complete meal.
How many calories are in one serving?
Each serving contains approximately 167 calories.
Can I add liquid if the stew gets too dry?
Yes, if the mixture appears dry halfway through cooking, you can add a splash of water or broth to reach your preferred consistency.
What gives the stew its sweet notes?
The subtle sweetness comes from the addition of unsweetened crushed pineapple, brown sugar, and barbecue sauce.
How much fat is in a serving of this stew?
One serving contains approximately 1.7 grams of fat.
Is fresh ginger used in this recipe?
Yes, the recipe calls for 1 tablespoon of grated fresh ginger.
What kind of onion is best for this recipe?
The recipe recommends using 1/2 cup of chopped yellow onion.
Does this recipe contain fiber?
Yes, each serving provides 5 grams of dietary fiber.
How do I prepare the vegetarian sausage?
The vegetarian sausage links or patties should be crumbled before being added to the crock pot.
Can I use broth instead of water?
Yes, the recipe allows for the use of either water or broth as needed to adjust the consistency.
What type of pineapple should I buy?
You should use one 8-ounce can of unsweetened crushed canned pineapple.
How much protein is in each serving?
There are 7.5 grams of protein per serving.
What spices are needed for the seasoning?
The stew is seasoned with dry mustard, salt, and black pepper, along with ginger and lime juice.
Is this a good meal prep recipe?
Yes, it is tagged as a meal prep and easy dinner recipe, making it perfect for busy schedules.
How much lime juice is required?
The recipe requires 1 tablespoon of lime juice.
What are the carbohydrate counts for this dish?
There are 33.3 grams of carbohydrates per serving.
Can I use regular ham instead of vegetarian sausage?
While the recipe was updated in 2009 to be vegetarian using sausage, you could theoretically use ham if you do not require the dish to be meat-free.
How many cans of black beans are used?
The recipe uses two 15-ounce cans of black beans.
What is the primary cooking method?
The primary cooking method is slow cooking using a crock pot.
Do I need to stir the ingredients?
Yes, you should stir the mixture well before cooking to ensure all ingredients are evenly distributed.
Is this recipe considered healthy?
Yes, it is tagged as healthy and features nutritious ingredients like black beans and ginger.
How much brown sugar is in the recipe?
The recipe calls for 1/3 cup of brown sugar.
Is the sodium content listed?
The specific sodium count is not provided, though the recipe suggests using reduced sodium black beans.
What size of pineapple can is needed?
You will need an 8-ounce can of crushed pineapple.