Ingredients
Scale
- 1 tablespoon avocado oil
- 1 medium yellow onion, chopped
- 4 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 large carrot, diced
- 2 stalks celery, chopped
- 1 can (15 ounces) black beans, drained and rinsed
- 1 can (15 ounces) pinto beans, drained and rinsed
- 1 can (15 ounces) crushed tomatoes
- 1 cup vegetable stock
- 3 tablespoons tomato puree
- 2 teaspoons smoked paprika
- 1 teaspoon ground cumin
- 1 teaspoon dried thyme
- 1/2 teaspoon red pepper flakes (to taste)
- Salt and black pepper to taste
- 1 cup frozen corn
- 1/4 cup chopped fresh parsley (for garnish)
- Lemon wedges (for serving)
Instructions
- In a large saucepan, warm the avocado oil over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes soft and translucent.
- Incorporate the minced garlic, red and green bell peppers, diced carrot, and chopped celery into the pot. Cook for an additional 5-8 minutes, stirring occasionally, until the vegetables are tender.
- Mix in the black beans, pinto beans, crushed tomatoes, vegetable stock, and tomato puree. Stir everything together until well combined.
- Sprinkle in the smoked paprika, ground cumin, thyme, red pepper flakes, salt, and black pepper. Bring the stew to a gentle boil, then lower the heat to maintain a simmer.
- Cover the saucepan and let the stew cook for 30-35 minutes, stirring occasionally. If the stew thickens too much, add extra vegetable stock to reach your desired consistency.
- In the final 10 minutes of cooking, fold in the frozen corn and adjust the seasoning as needed.
- Serve the stew hot, garnished with fresh parsley and lemon wedges on the side for an extra zing.
Notes
- For a bolder flavor, consider adding a splash of balsamic vinegar or a dash of hot sauce during the cooking process.
- Feel free to personalize the stew by incorporating other vegetables such as zucchini or bell peppers, or by swapping in different beans like chickpeas or navy beans.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: Brazilian
- Diet: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 220
- Sugar: 2g
- Sodium: varies
- Fat: 6g
- Saturated Fat: 0g
- Unsaturated Fat: varies
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 9g
- Protein: 9g
- Cholesterol: 0mg