Tex MexMedium · Hot
Spiced Black Bean and Tomato Stew
A hearty, smoky stew where tender black beans swim in a rich tomato broth infused with cumin, paprika, and a kick of cayenne. This is the kind of pot that fills the kitchen with warmth and feeds the soul.
Prep
15 min
Cook
35 min
Total
50 min
Method
Prep
1
Drain and rinse the black beans thoroughly. Dice the yellow onion, mince the garlic, and dice the bell pepper. Roughly chop the cilantro and parsley for garnish.
Build the Base
2
Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the diced onion and cook, stirring with a wooden spoon, for 5 minutes until softened and translucent.
3
Add the minced garlic and diced bell pepper. Cook for another 3 minutes, until fragrant and the peppers begin to soften.
Simmer the Stew
4
Pour in the tomato sauce and chicken broth. Stir in the salt, cumin, paprika, and cayenne. Bring the mixture to a gentle boil.
5
Add the drained black beans. Reduce heat to low, cover partially, and simmer for 25 minutes, stirring occasionally, until the flavors meld and the broth thickens slightly.
A
Nutri-Score
Excellent balance
A–E · lower is better · score -4
Calories
336
per serving
Source of protein · 14gSource of fibre · 13gLow sugar · 9gLow saturated fat · 2g
Protein
14g
Carbs
46g
Fat
12g
Sat. fat
2g
Fiber
13g
Sugar
9g
Sodium
1017mg
Gluten FreeDairy FreeHeart HealthyDiabetes FriendlyDigestive HealthAnti InflammatoryWeight LossHigh FiberPlant Based Protein
Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.
B
Environmental impact
Low impact
A–E · lower is better · includes estimates
kg CO2e
0.4
per serving
BCarbonAEU all-round· carbon sets the grade
Water
0.6m³
Runoff
0.05g P
Tomato Sauce drives 47% of this recipe’s estimated footprint.
Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.
Flavor Profile
7
Umami
4
Sweet
5
Salty
3
Sour
1
Bitter
5
Spicy
Textures
TenderCreamySaucy
Aromas
EarthySmokyHerbal
Kitchen Equipment
Primary Tool
Dutch OvenCounter FootprintMedium
Safety & Storage
Cooking Temperature
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Cross Contamination
Use separate cutting boards and utensils for raw ingredients. If serving to allergen-sensitive individuals, use clean cookware not previously used for allergens.
If serving to young children, elderly, or immunocompromised individuals, use homemade or verified celery-free vegetable broth instead of chicken broth to eliminate allergen risk.
Storage
Refrigerate leftovers within 2 hours in airtight containers. Consume within 3-4 days or freeze for up to 3 months. Reheat to 165°F before serving.
High Risk Population
When serving young children, elderly, or immunocompromised individuals, ensure broth is homemade or verified allergen-free, and beans are fully cooked and tender.
Handling
Rinse beans thoroughly to reduce sodium and gas-causing compounds. Wash all produce including bell pepper and herbs under running water before chopping.
Allergen Warning
Always verify ingredient labels on chicken broth and tomato sauce for hidden allergens like celery, wheat, milk, or soy depending on brand and formulation.
Pro Tips
Technique
When you build that base, let your onions go soft and translucent before anything else touches the pot. Patience here means flavor later—I'm telling you, those tomatoes will thank you for it.
Substitution
No scotch bonnet for heat? A half teaspoon of cayenne works in a pinch, but if you want that signature West African soul, drizzle in a touch of palm oil when you add the beans.
From the chef
Listen, in my kitchen we believe a proper pot should warm the soul and feed your neighbors until they beg for the recipe. This black bean stew carries that same spirit—rich tomato broth, bold spices, and enough heart to make you call everyone you know. I may be known for my jollof, but a great stew like this? It's just another way to bring people to the table.
TagsVegetarian AdaptableHeartySpicyBudget FriendlyMeal PrepGluten FreeOne Pot
AllergensCelery
Source: generated · June 10, 2026