Tropical Coconut & Black Bean Delight
Indulge in the rich flavors of the Caribbean with this Tropical Coconut & Black Bean Delight. A nourishing one-dish meal, it combines protein-packed black beans, hearty potatoes, and the creamy goodness of coconut milk, all cooked slowly to perfection in your crock pot. Infused with aromatic spices and vegetables, this dish brings tropical warmth to your table, making it perfect for any occasion. Serve it over nutty short grain brown rice for a wholesome and satisfying meal that’s both vibrant and comforting. Share this delightful dish with family and friends and transport their taste buds to a sun-soaked island paradise.
6-8
Servings
175
Calories
13
Ingredients
Ingredients
black beans
2 cans (14 ounces each) or 3 cups (drained and rinsed if canned)
coconut oil
2 tablespoons (melted)
onions
2 large (chopped)
garlic
4 cloves (minced)
green bell pepper
1 large (seeded and chopped)
dried thyme
1 teaspoon
dried chili pepper flakes
1-2 teaspoons (optional)
brown sugar
1 tablespoon
cayenne pepper
1/4-1/2 teaspoon (or to taste)
russet potatoes
4 (or 2 large sweet potatoes, cut into large cubes)
diced tomatoes
2 cans (14 ounces each)
vegetable broth
1 cup
coconut milk
1 can (14 ounces)
Instructions
1
In the crock pot, combine the black beans, cubed potatoes, and diced tomatoes, mixing them well.
2
In a large skillet, heat the coconut oil over medium-high heat. Add the chopped onions and sauté until they begin to soften, about 3-4 minutes.
3
Stir in the minced garlic, brown sugar, cayenne pepper, chopped bell pepper, dried thyme, and chili flakes (if using). Cook until all vegetables are tender, about 5-7 minutes.
4
Carefully pour the vegetable broth into the skillet, stirring gently to deglaze the bottom of the pan and scrape up any browned bits. Allow it to simmer on low heat for 2-3 minutes.
5
Transfer the sautéed vegetable mixture from the skillet into the crock pot, mixing everything together well. Cover and cook on high for 3-4 hours.
6
After the initial high cooking time, reduce the heat to low, and add the coconut milk. Stir gently and cook for an additional 30 minutes.
7
Season with salt and pepper to taste before serving.
8
Enjoy your Tropical Coconut & Black Bean Delight over a bed of short grain brown rice for a truly satisfying meal.
Nutrition Information
3.75g
Fat
28.75g
Carbs
5.625g
Protein
6.88g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Tropical Coconut & Black Bean Delight?
It is a nourishing Caribbean-inspired one-dish meal featuring black beans, potatoes, and coconut milk cooked slowly in a crock pot.
Is this recipe vegan?
Yes, this recipe is entirely plant-based and vegan-friendly as it uses coconut milk, vegetable broth, and beans.
Is the Tropical Coconut & Black Bean Delight gluten-free?
Naturally, the ingredients like beans, potatoes, and coconut milk are gluten-free; however, always check your vegetable broth labels to ensure they are certified gluten-free.
How many servings does this recipe provide?
This recipe yields approximately 6 to 8 servings.
What are the primary ingredients?
The main ingredients include black beans, russet or sweet potatoes, coconut milk, diced tomatoes, onions, and bell peppers.
Can I use sweet potatoes instead of russet potatoes?
Yes, the recipe allows for 2 large sweet potatoes to be used as a substitute for 4 russet potatoes.
How long does it take to cook in the crock pot?
The dish cooks on high for 3 to 4 hours, with an additional 30 minutes on low after adding the coconut milk.
Do I need to sauté any ingredients before adding them to the crock pot?
Yes, you should sauté the onions, garlic, peppers, and spices in coconut oil before adding them to the crock pot for better flavor development.
What type of rice is recommended for serving?
It is recommended to serve this dish over nutty short grain brown rice.
How many calories are in one serving?
Each serving contains approximately 175 calories.
Is this dish spicy?
The dish has a mild to moderate heat from cayenne pepper and chili flakes, which can be adjusted to your preference.
When should I add the coconut milk?
The coconut milk should be added during the last 30 minutes of cooking after the initial high-heat period.
Can I use dried beans instead of canned?
Yes, you can use 3 cups of cooked black beans if you prefer not to use canned beans.
What is the fat content per serving?
Each serving contains about 3.75 grams of fat.
How much fiber is in this meal?
This recipe is high in fiber, providing approximately 6.88 grams per serving.
What is the protein content?
Each serving contains approximately 5.625 grams of protein.
What type of oil is used for cooking?
The recipe calls for 2 tablespoons of melted coconut oil.
Are there any sugars in this recipe?
The recipe uses 1 tablespoon of brown sugar to balance the tropical flavors.
Can I omit the chili flakes?
Yes, the dried chili pepper flakes are optional and can be omitted if you prefer a milder flavor.
How much garlic is needed?
The recipe calls for 4 minced cloves of garlic.
Do I need to drain the canned tomatoes?
The instructions suggest mixing the diced tomatoes directly into the crock pot; generally, the juice is kept for added moisture.
What herb provides the primary seasoning?
Dried thyme is the primary herb used to infuse the dish with Caribbean aroma.
What is the purpose of the vegetable broth?
The vegetable broth is used to deglaze the skillet and adds liquid for the slow cooking process.
Can I use a different color of bell pepper?
While the recipe specifies green bell pepper, you can use red, yellow, or orange peppers for a sweeter profile.
Is there any cholesterol in this dish?
Based on the plant-based ingredients, this dish is cholesterol-free.
How do I prepare the potatoes?
The potatoes should be cut into large cubes before being added to the crock pot.
Can I cook this on low heat the entire time?
Yes, if cooking on low the entire time, you would likely need to cook it for 6-8 hours instead of the 3-4 hours on high.
What size cans of beans and tomatoes are used?
The recipe uses 14-ounce cans for both the black beans and the diced tomatoes.
Is this a good meal for meal prep?
Yes, because it is a hearty one-dish meal that stores well, it is excellent for meal prepping for the week.
How do I adjust the thickness of the stew?
If you prefer a thicker consistency, you can mash a few of the potatoes or beans against the side of the pot before serving.