Saturday, April 11, 2015

Vegetarian Yam and Black Bean Stew

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It's been nice and warm in Western Canada, but on the eastern part of the country they haven't been so lucky.  Why must it unfairly snow all the way into April over on the east coast, while on the west coast we haven't seen snow all year (and crocuses have been out of the ground and cherry blossoms in bloom since February)?  I don't know, I don't know.  This comfort food recipe is for the east coasters (you're welcome).  Of course, you can still enjoy it in Spring weather too!

I love when I'm eating something and I know that not only does it taste good, but it's wholesome and nutritious.  This Vegetarian Yam and Black Bean Stew has chili and soup-like components, and I love the chunks of fresh yam.

This recipe came to me from a girl who I work with named Jenna, who you may remember from Mango and Black Bean Quinoa Salad fame.  Jenna eats a dairy-free and gluten-free diet, so her recipes follow the same dietary restrictions or can be modified easily (for instance, in this recipe you can substitute the all-purpose flour for gluten-free flour, or just eliminate it altogether). What they aren't missing is taste, flavour, and colour.  I've told her to keep the recipes coming, because they are keepers!

Happy one week belated Easter!

For a printer-friendly version of any recipe, simply click 'Print' below the title of any blog post. Voila - a clean recipe without my ramblings or any pictures!

One Year Ago:  Curried Coconut Chicken Vegetable Soup
Two Years Ago:  Spinach Quinoa Salad with Grapefruit
Three Years Ago:  Greek Quinoa Salad

Yam and Black Bean Stew

Serves:  4

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 green pepper (seeds and stem removed), chopped
  • 2 garlic cloves, minced
  • 1 teaspoon chili powder
  • 1 1/2 teaspoon cumin
  • 1 1/2 teaspoon dried oregano
  • Pinch of crushed red chili flakes
  • 3 cups peeled and cubed yams
  • 1 can black beans, drained and rinsed well
  • 1 can diced tomatoes
  • 1 tablespoon tomato paste
  • 2 cups chicken broth
  • 1 tablespoon flour
  • Salt and pepper, to taste
  • 3 green onions, thinly sliced (for garnish)
Heat oil in large pot over medium heat.  Add onion and green pepper and cook for 4 - 5 minutes, until tender.  Add the garlic, chili powder, cumin, oregano, and chili flakes, and cook for 3 minutes longer. Add the yams, beans, tomatoes, tomato pasts, broth, flour, salt, and pepper, and bring to a gentle simmer.  Simmer 10 - 15 minutes, until yams are tender.  Adjust seasonings as desired.  To serve, sprinkle with sliced green onions.


Recipe Source:  Jenna!


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