Healthy Vegetarian Smoky Black Bean Stew With Rice & Salsa Recipe

black beans

🥗Healthier: lentils

💰Cheaper: pinto beans

Lentils are lower in calories and cook faster.

vegetable broth

🥗Healthier: water

💰Cheaper: homemade broth

Water reduces sodium and can be flavored with herbs.

smoked paprika

🥗Healthier: regular paprika

💰Cheaper: chipotle powder

Chipotle adds smokiness without the cost.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Canola oil is less expensive and has a neutral flavor.

Preheat the oven to 200°C (400°F).

Half the butternut squash, remove seeds, and cut into 3 cm chunks.

Place the squash in a roasting tray, season with salt, pepper, and 1 teaspoon of ground coriander, and add 1 teaspoon of oil; toss to coat.

Slice and add three bell peppers to a separate roasting tray, season with salt, pepper, 1 teaspoon of smoked paprika, and 1 teaspoon of oil; toss to coat.

Roast both trays of vegetables in the oven for 30 to 35 minutes.

In a casserole pan, heat 1 tablespoon of oil and add 4-6 bay leaves to fry and release their oils.

Crush 4 cloves of garlic and add to the pan with the onions, peeling and roughly chopping two onions, reserving a quarter for salsa later.

Add a splash of water to the pan to help soften the onions without excess oil.

Once the onions have softened, add balsamic vinegar and turn the heat up.

Add 2 tins of black beans (with juice) to the pan, half-fill the tins with water, swish, and add back to the pan; stir and bring to a boil.

Add the roasted vegetables to the pan, scraping in any caramelized bits from the trays.

Slice 100g of okra and add it to the stew, then turn down the heat and simmer for 15 to 20 minutes.

To make the salsa, finely chop the reserved quarter onion, coriander, 2 tomatoes, and 1 chili.

Zest and juice a lime, then mix it all together to make the salsa.

Serve the smoky bean stew with brown rice, a dollop of yogurt, and a sprinkle of coriander, topped with the salsa.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary