Pantry Clean Out Black Bean Stew

Yes, you might have guessed it—I discovered some black beans in the cupboards as well! Beyond being a great source of inspiration, it serves as a reminder to include a wider variety of foods in our diet. So, I've created this Pantry Clean Out Black Bean Stew.

The black beans were dry, so I initially soaked them overnight and then precooked them for a few hours. During this precooking step, I included some dried mushrooms to impart a slightly meaty flavor. Once precooked, it was simple to prepare this richly flavored stew.

To save time, you can presoak the beans a few days ahead and store them in the fridge. Additionally, you can cook the beans in advance and refrigerate them until needed. Alternatively, you can use canned black beans, but since they are already cooked, they won't absorb the shiitake flavor, and their texture won't be as rich.

Some Benefits of black beans

The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc found in black beans contribute to the development and maintenance of bone structure and strength. Calcium and phosphorus are key to bone structure, while iron and zinc are essential for maintaining the strength and flexibility of bones and joints. Read more here.

The fiber, potassium, folate, vitamin B6, and phytonutrients in black beans, along with their absence of cholesterol, promote heart health. This fiber helps reduce the total cholesterol level in the blood and lowers the risk of heart disease. Due to their fiber content, black beans aid in preventing constipation and support a healthy digestive system. They also provide nourishment for beneficial bacteria in the colon. Read more here.

In summary, this Pantry Clean Out Black Bean Stew required time to cook, but it was simple to prepare and produced a flavorful and nutritious stew.

Pantry Clean Out Black Bean Stew

Ingredients

300 g dry black beans, soaked overnight (around 1 cup)

5-10 g of dried shiitake mushroom

2-3 bay leaves

3 tbsp olive oil

1 onion, chopped

2 celery sticks, washed and diced

2 carrots, peeled and diced

1 tbsp paprika powder

600 ml vegetable stock or hot water with stock cube.

1 lemon

Vegan sour cream

Instructions

Simmer black beans for 2-3 hours in 2.5 liters of water with salt, pepper, dried bay leaves, and dried shiitake mushrooms until they are tender.

Sauté the oil with onion, carrots, and celery on medium heat for about 7 minutes (add chilies now if you like it hot and spicy). Remove from heat and allow it to cool for a minute. Stir in paprika powder, mix thoroughly, and add 2 tablespoons of water. Reheat the mixture.

After cooking the black beans, drain the water and take out the mushroom. Coarsely mash the beans. Add stock and cook the beans for 20-30 minutes until they thicken. Serve with vegan sour cream and a splash of lemon juice.

Enjoy!

Pantry Clean Out Black Bean Stew