December 12, 2012

Southwestern Black Bean Lunch

We are a bean-loving crew! Kid cleaned this plate. I typed the recipe below, though I didn't measure carefully while cooking, so the amounts may not be precise (beans are forgiving, so it probably doesn't matter).

Black bean and vegetable stew, whole plain yogurt, orange wedges, and banana

Southwestern Black Bean Stew

1lb dried black beans, soaked overnight, drained and rinsed
1 large sweet onion
1 small red bell pepper, chopped
1 small green bell pepper, chopped
2 medium carrots, peeled and chopped
2 roma tomatoes, chopped
1 13oz can Muir Glen chopped or crushed tomatoes, with juice
3 cloves garlic, minced
1.5 Tbls Mexican chili powder, (more or less to taste)
1.5 tsp salt (more or less to taste)
2 tsp ground cumin
pinch cayenne (optional, for kids and parents who like it hot!)

Boil or pressure-cook beans and drain, reserving 2-3 cups of cooking liquid

In a large pot, saute onion in a drizzle of olive oil until translucent, then add peppers, carrots, and fresh tomatoes. Saute another ten minutes or until vegetables are beginning to soften, then add spices and stir to coat.

Add beans, cooking liquid, canned tomatoes, salt, and garlic, and simmer until flavors are blended and vegetables are cooked tender, about 10 minutes.

Serve topped with cilantro and/or shredded cabbage.

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