Spicy Smoky Black Bean Stew
This hearty and flavorful vegan stew is perfect for those looking to reduce their meat and dairy intake without sacrificing flavor. Inspired by Dr. McDougall's Mobile Cookbook, this dish combines the smokiness of Spanish paprika with the richness of refried and black beans, creating a thick, chili-like consistency. The addition of fire-roasted tomatoes, garlic, and bell peppers adds complexity and depth, while the optional chipotle powder and hot sauce allow you to customize the heat level to your liking. It's a comforting and satisfying meal that will please vegans, vegetarians, and carnivores alike.
N/A
Servings
N/A
Calories
15
Ingredients
Ingredients
large onion
1 (chopped)
garlic cloves
3-4 (minced)
green bell pepper
1 (chopped)
vegetable broth
1.5 cups (none)
fire-roasted diced tomatoes
14 ounces (canned)
fat-free refried beans
15 ounces (canned)
black beans
15 ounces (canned, drained)
frozen corn kernels
1 cup (none)
cumin
1 teaspoon (none)
smoked Spanish paprika
1.5 teaspoons (none)
dried chipotle powder
1/8-1 teaspoon (to taste)
hot sauce
1 teaspoon (none)
Mexican oregano
0.5 teaspoon (none)
salt
to taste (none)
pepper
to taste (none)
Instructions
1
Heat a large, non-stick pot over medium heat. Add the chopped onion and sauté until it begins to brown, stirring frequently. If the onions start to stick, add a small splash of water to deglaze the pan.
2
Add the minced garlic and chopped green bell pepper to the pot. Sauté for an additional minute until the bell pepper begins to soften and the garlic is fragrant.
3
Stir in the vegetable broth, fire-roasted diced tomatoes, refried beans, black beans, frozen corn, cumin, smoked Spanish paprika, and dried chipotle powder to the pot. Mix everything until well combined.
4
Cover the pot and allow the stew to simmer on low heat for 20-30 minutes, stirring occasionally. Adjust the seasoning by adding hot sauce, Mexican oregano, salt, and pepper according to your taste.
5
Once the stew has reached your desired thickness and flavors are well blended, remove it from the heat.
6
For serving, consider garnishing with fresh tomato salsa, diced avocado, and tortilla chips for added texture and flavor. Customize the spice level by adjusting the amount of chipotle powder and hot sauce to taste.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Spicy Smoky Black Bean Stew?
It is a hearty vegan stew that combines black beans and refried beans with fire-roasted tomatoes and smoky Spanish spices for a thick, chili-like consistency.
Is this recipe vegan?
Yes, the recipe uses vegetable broth and plant-based ingredients, making it 100% vegan.
Is this recipe vegetarian?
Yes, this stew is completely vegetarian as it contains no meat products.
How long does it take to simmer the stew?
The stew should simmer on low heat for approximately 20 to 30 minutes to allow the flavors to blend.
What gives the stew its smoky flavor?
The smoky profile comes from the combination of smoked Spanish paprika, fire-roasted tomatoes, and optional dried chipotle powder.
Can I adjust the spice level?
Yes, you can customize the heat by adjusting the amount of dried chipotle powder and hot sauce added to the pot.
What type of tomatoes are used in this recipe?
The recipe calls for one 14-ounce can of fire-roasted diced tomatoes.
What types of beans are required?
The recipe uses both fat-free refried beans and canned black beans that have been drained.
Why are refried beans included in the stew?
Refried beans are used to create a rich, thick texture similar to traditional chili without needing meat.
Can I use fresh corn instead of frozen?
Yes, you can substitute 1 cup of fresh corn kernels for the frozen corn.
What are the primary seasonings used?
The main seasonings are cumin, smoked Spanish paprika, Mexican oregano, salt, and pepper.
How do I sauté the vegetables without oil?
Sauté the onions in a non-stick pot and add a small splash of water to deglaze the pan if they begin to stick.
Is this recipe gluten-free?
The ingredients are naturally gluten-free, but you should verify that your vegetable broth and refried beans are certified gluten-free.
Can I add other vegetables to this stew?
Yes, you can easily add other vegetables like zucchini or carrots to increase the nutritional profile.
What are some recommended garnishes?
Fresh tomato salsa, diced avocado, and tortilla chips make excellent toppings for this dish.
How should I store leftovers?
Store any remaining stew in an airtight container in the refrigerator for up to 5 days.
Can I freeze this black bean stew?
Yes, this stew freezes well and can be stored in the freezer for up to 3 months.
What if I don't have Mexican oregano?
You can substitute with standard Mediterranean oregano, though the flavor will be slightly different.
Is this recipe considered healthy?
Yes, it is a low-fat, high-fiber meal focused on whole plant foods.
Can I make this in a slow cooker?
Yes, you can combine all ingredients in a slow cooker and cook on low for 4 to 6 hours.
What exactly is chipotle powder?
Chipotle powder is made from ground smoked jalapeño peppers and adds both heat and a deep smoky flavor.
Can I use red bell pepper instead of green?
Yes, red bell pepper can be used and will provide a slightly sweeter flavor than green bell pepper.
How many servings does this recipe provide?
Based on the ingredient quantities, this recipe typically serves 4 to 6 people.
What side dishes go well with this stew?
It pairs well with brown rice, quinoa, or a fresh side salad.
Can I use regular paprika instead of smoked?
You can, but you will lose the specific 'smoky' element that defines this particular stew.
Does this stew contain a lot of protein?
Yes, the combination of black beans and refried beans provides a good amount of plant-based protein.
Who inspired this recipe?
This recipe was inspired by Dr. McDougall's Mobile Cookbook.
How do I make the stew even thicker?
You can simmer it uncovered for a longer period or mash some of the whole black beans against the side of the pot.
Can I use dried beans instead of canned?
Yes, but you must soak and fully cook the dried beans before adding them to the stew.
Does this recipe contain any added sugar?
No, this recipe contains no added sugars; the sweetness comes naturally from the corn and tomatoes.