Saturday, September 6, 2014

Cuban Black Bean Stew

Instructions for regular or big (double) batch of black beans. When making a big batch I like to use a pressure cooker to cook the beans and a food processor to chop the veggies.  Refrigerate or freeze leftovers to reheat and serve with rice or potatoes for a quick meal.

Cuban Black Beans and Brown Rice

Cuban Black Beans - 6 servings

Ingredients

3 cups cooked black beans or 2 cans, drained and rinsed
1 onion chopped
1 green bell pepper, chopped
2 cloves garlic, minced
1 1/2 cups vegetable stock
1 teaspoon oregano
1/2 teaspoon cumin
1 bay leaf
1/2 cup fresh cilantro or parsley, chopped
1/2 teaspoon salt-free seasoning such as Mrs. Dash
1 Tablespoon apple cider vinegar (optional)
1/2 cup frozen corn kernels

Instructions

In a large skillet, dry saute onion for 5 minutes. Add green peppers and saute 3 minutes.  If the veggies start to burn, deglaze the pan with a few tablespoons of the vegetable stock. Add garlic, oregano and cumin and saute 1 more minute.

Add the remaining vegetable stock, the cooked beans, bay leaf, parsley, salt-free seasoning and vinegar and cook 25 minutes. Add corn and cook until heated through about 5 minutes.

Serve over brown rice, baked potatoes or boiled potatoes.


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Big Batch Black Beans - 12 servings

1 pound dried black beans
1 large onion, chopped (about 3 cups)
1 large bell pepper, chopped (about 1 cup)
1 large stalk celery, chopped (about 3/4 cup)
2 teaspoons oregano
1 teaspoon cumin
4 cloves garlic, pressed
3 cups vegetable stock
2 Tablespoons apple cider vinegar (optional)
1 cup chopped parsley
2 bay leaves
1 teaspoon salt-free seasoning such as Mrs. Dash
1 cup frozen corn kernels

In a pressure cooker or large pot, cover dried black beans with two inches of water and soak over night. 

Drain the beans and cover with water for cooking. Pressure cook beans at high pressure for 6 minutes and allow pressure to release naturally. Check to see if beans are tender. If not, cook under pressure 2 more minutes and check again. Cook beans in the pot without pressure until done.

If using regular pot, cover the soaked, drained beans with water and cook until beans are tender, about 1 1/2 hours, adding more water if necessary.

Chop onion, bell pepper and celery in food processor, dry saute in a large pot for 5 minutes, adding a few tablespoons of vegetable stock if the onions begin to stick to the bottom of the pot. Add garlic, oregano and cumin and saute one minute longer. Add remaining  vegetable stock, the cooked beans, vinegar, parsley, bay leaves, salt-free seasoning and cook 25 minutes. Add corn and cook 5 minutes longer or until heated through.

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Note: This recipe can be simplified by adding the corn along with the remaining vegetable stock, bay leaves, etc., and cooking the stew a total of 30 minutes, but I like to add the corn during the last five minutes to preserve some of the corn's texture and color.

Fiesta Meal Suggestion: Cuban Black Beans, Mashed Pintos, Veggie Fajitas, Brown Rice, Fresh Salsa and Guacamole. Also nice to have on hand: healthy tortillas for making burritos and/or baked tortilla chips for dipping and hot sauce,



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