South American Black Bean Stew

YIELD: SERVES 2 

Energy: 635 calories 

Fat: 5.0 grams 

Protein: 35 grams 

Total carbohydrates: 125 grams 

Fiber: 45 grams 

Untitled design (17)

Servings: 0

Calories per Serving: 0

Prep Time:

Cook Time:

Total Time:

Ingredients

4 small yellow onions, finely chopped 

7 garlic cloves, minced 

1 (14- ounce) can of chopped tomatoes 

2 tablespoons apple cider vinegar

2 jalapeños, seeded, stemmed, and sliced

4 cups low-sodium canned black beans, drained and rinsed 

1 teaspoon ground cumin 

2 cups homemade or low-sodium vegetable broth 

1 teaspoon ground ginger 

1 heaped teaspoon dried oregano 

1 teaspoon coriander

Pinch of freshly ground black pepper 

Instructions

In a large skillet over medium heat, saute onions until translucent for about 10  minutes. Add a couple of tablespoons of water if necessary to prevent them from burning. Add the garlic and sauté for 2 minutes. Stir in the tomatoes, beans, peppers, and a scant 1⁄2 cup of water. Reduce the heat to a simmer and add the cumin, broth, apple cider vinegar, ginger, oregano, and coriander. Allow the soup to boil for 15 to 20 minutes until the mixture thickens and the flavors meld. Season with pepper and serve warm.

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