Black Bean and Vegetable Stew
- 1 1/2 teaspoons olive oil
- 2 large onions, diced
- 5 carrots, diced
- 3 celery stalks, diced
- 1 large red bell pepper, diced
- 4 garlic cloves, minced
- 2 tablespoons cumin powder
- 2 teaspoons dried oregano
- 1/4 teaspoon cayenne (or more to taste)
- 3/4 teaspoon ground fennel seeds
- 2 tablespoons dried basil
- 2 cups black beans, cooked (include liquid)
- 1 cup corn, frozen
- 14 oz. tomatoes, low sodium
- 8 oz prepared seitan, cubed (optional)
- 1 1/2 cups water
- 1/4 teaspoon salt
- 1 tablespoon tamari or soy sauce
- Garnish:
- 3 tablespoons cilantro, finely chopped
- 3/4 cup green onions, finely chopped (6 stalks)
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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 minutes total).
Add the cumin powder, oregano, cayenne, fennel seeds, and basil, and cook another 2 minutes. Add the beans, corn, tomatoes, seitan (including the liquid), water, and salt, and simmer for 10+ minutes. Before serving, stir in tamari. Garnish each bowl with cilantro and green onions. A Taste of Vitality by Mark Foy |
