Thursday, August 19, 2010

Black Bean Stew

You probably have everything for this stew already in your pantry - it's perfect for those nights when you can't make it to the grocery store! If you don't have Israeli couscous at home (also called pearl or Middle Eastern couscous), use rice instead.

Heat 2 teaspoons olive oil in a saucepan over medium heat. Add 1/2 cup chopped onion and 1/3 cup uncooked Israeli couscous; cook for 5 minutes, stirring frequently.

Add 1 cup vegetable broth, bring to a boil, then cover, reduce heat, and simmer for 5 minutes.

Rinse and drain 1 cup of canned black beans. Reserve any leftover beans from the can for another use. Remove 1 chipotle chile from a can of chipotle chiles in adobo sauce, and mince to equal 1 teaspoon. Save the rest of the chipotles for another use (a great way is to freeze them in individual portions of an ice cube tray!). My favorite brand is Casa Fiesta, since they do not include sugar in their adobo sauce, but most other brands too.

Add the cup of black beans and the minced chipotle to the saucepan, along with 1 (14-ounce) undrained can of stewed tomatoes. Cover and simmer for a final 4 minutes.

Ladle 1 and 1/2 cups of stew into each of 2 bowls. Top each serving with 1 and 1/2 teaspoons sliced green onions and 1 and 1/2 teaspoons vegan sour cream (such as Tofutti). Each bowlful is 330 calories.

vegetable broth $2.49
canned black beans $1.99
canned stewed tomatoes $1.99
green onions $1.29

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance