Black bean stew
Equipment
- Heavy-based saucepan or pressure cooker
Ingredients
- Ingredients
- 1 cup dried black beans soaked over 6 hours*
- 500 ml water stock may be used
- 1 large onion diced
- Half a red or yellow capsicum diced
- 2 large cloves of garlic peeled and crushed
- 1 teaspoon ground cumin
- 2-3 bay leaves
- Freshly ground black pepper
- Olive oil
- Sea salt to taste
Instructions
- Add olive oil to a large saucepan and bring to medium heat.
- Add crushed garlic, diced onions and capsicum, cumin, black pepper, bay leaves and cook them for a minute until onion is translucent.
- Add water or stock let the stew simmer on low to medium heat for an hour with a lid ajar. Add more water if needed. If you are using a pressure cooker, cook on low heat for half an hour.;Season with salt and let simmer for an extra 10 minutes or until the sauce has thickened, if needed.
- Use a ladle to macerate the beans partially before serving helps to thicken the sauce.
- Serve with rice, casseroles, steamed or sauteed vegetables.
Notes
*Note: Soak black beans over 6 hours or overnight before preparing the dish. Add a dash of apple cider vinegar to the soaking water to reduce anti-nutrients. Cooking time for legumes can vary:
Heavy-based saucepan: 60-70 minutes (more water may be needed as water evaporates and sauce reduces)
Pressure cooker: 30-45 minutes