Tia’s Spicy Bean Stew

Jun 06, 2023June 6, 20230 18
Tia's Spicy Bean Stew is a hearty, vegetarian dish with a kick of spice
in Vegetarian

Prep

10 min

Cook

20 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cans black beans , rinsed and drained
2 cans diced tomatoes with jalapenos
1 can corn , rinsed and drained
1 can chickpeas , rinsed and drained
1 medium onion , chopped
1 teaspoon minced garlic
spicy black pepper
1/2 teaspoon cumin
1/4 - 1/2 teaspoon red chili pepper flakes
2 teaspoons Pickapeppa Sauce ( optional )
1 -2 teaspoon hot curry paste , this is ( I use pataks brand ) ( optional )

Nutrision Information

Servings Per Recipe
6
Calories
240
Sugar
6g
Fat
2g
Tia's Spicy Bean Stew is a hearty vegetarian dish that offers a unique combination of spice and flavor. It is the perfect meal for a chilly evening or when you need something warm to comfort you. The dish is quick and easy to make, especially when using canned beans and vegetables. It is also very customizable, as you can adjust the spice level to your liking and add different vegetables or proteins if you desire. This dish is a great way to incorporate healthy plant-based ingredients into your diet without sacrificing taste and flavor.

Instructions

1.In a large pot, heat a tablespoon of oil over medium heat.
2.Add chopped onion and minced garlic, cook for 2-3 minutes until onions turn translucent.
3.Add black beans, chickpeas, diced tomatoes, and corn. Stir until combined.
4.Add spicy black pepper, cumin, and red chili pepper flakes. Stir.
5.If desired, add Pickapeppa sauce and hot curry paste.
6.Cover and let the stew simmer on low heat for 10-15 minutes. Stir occasionally to prevent sticking or burning.
7.Serve hot and top with your favorite garnish, such as chopped cilantro or sour cream.

PROS

This spicy bean stew is a filling dish packed with protein, fiber, and healthy nutrients.

Being vegetarian, it is also suitable for those who follow a plant-based diet or want to reduce their meat intake.

The spice in this recipe can help to boost metabolism and provide a natural energy boost.

CONS

The high fiber content in this dish may cause bloating or digestive discomfort in some people, especially if they are not used to consuming large amounts of fiber.

It may also be too spicy for some individuals who do not enjoy spicy food.

HEALTH & BENEFITS

This Tia’s Spicy Bean Stew is a nutrient-rich meal that contains fiber, protein, vitamins, and minerals.
The black beans are high in antioxidants, can help regulate blood sugar levels, and support heart health.
The chickpeas provide plant-based protein, are low in fat, and help to manage appetite and weight.
The tomatoes are rich in lycopene, which helps to protect the body against certain cancers and promote healthy skin.
The spices used in this dish have anti-inflammatory and antioxidant properties.

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