Thursday, October 25, 2007

Black Bean and Vegetable Stew

from A Taste of Vitality


1 1/2 t olive oil

2 large onions, diced
5 carrots, diced
3 celery stalks, diced
1 large red bell pepper, diced
4 garlic cloves, minced
2 T cumin powder
2 t dried oregano
1/4 t cayenne (or more to taste)
3/4 t ground fennel seeds
2 T dried basil
2 C black beans, cooked (include liquid)
1 C corn, frozen
14-oz tomatoes, low sodium
8 oz prepared seitan, cubed (optional)
1 1/2 C water
1/4 t sea salt
1 T tamari soy sauce


3 T cilantro, finely chopped
3/4 C green onions, finely chopped (6 stalks)

Heat a large pot over medium-high heat and add oil. Sauté onion, carrots, celery, red bell pepper, and garlic, sealing one at a time (about 30 min. total).

Add the cumin powder, oregano, cayenne, fennel seeds, and basil, and cook another 2 min.

Add the beans, corn, tomatoes, seitan (including the liquid), water, and salt, and simmer for 10+ min.

Before serving, stir in tamari. Garnish each bowl with cilantro and green onions.

Variations: Use less black beans and / or seitan if less protein is desired; substitute tempeh for seitan to eliminate gluten from dish; use a fresh, low-salt vegetable broth in place of water for fuller flavor; add chopped collard greens near end of cooking; use chili powder in place of the cumin, oregano, and cayenne.

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