Black Bean and Rice Stew

Warm, hearty, and bursting with flavor, this Black Bean and Rice Stew is your ultimate comfort food solution. Packed with protein-rich black beans, tender bites of rice, and vibrant veggies like red bell pepper and tomatoes, this stew is seasoned with a blend of smoky paprika, earthy cumin, and fragrant oregano to create a rich, aromatic base. A squeeze of fresh lime juice adds the perfect zesty finish, while optional cilantro brings a refreshing herbal touch. Ready in just 45 minutes, this vegan and gluten-free recipe is an easy and nutritious weeknight dinner that serves up to four. Perfect for meal prep or a cozy family meal, this one-pot wonder is as wholesome as it is satisfying.

Nutriscore Rating: 86/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic cloves, minced
• 1 medium red bell pepper, diced
• 2 15-ounce cans black beans, drained and rinsed
• 1 15-ounce can diced tomatoes
• 4 cups vegetable broth
• 2 cups cooked white or brown rice
• 1.5 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon ground coriander
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 large lime, juiced
• 2 tablespoons fresh cilantro, chopped (optional for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for 3-4 minutes until translucent.

Step 3

Stir in the minced garlic and diced red bell pepper. Cook for another 3 minutes, stirring frequently.

Step 4

Add the ground cumin, smoked paprika, ground coriander, dried oregano, salt, and black pepper. Stir to coat the vegetables in the spices.

Step 5

Pour in the vegetable broth, diced tomatoes, and black beans. Stir well to combine. Bring the mixture to a gentle boil.

Step 6

Reduce the heat to low and let the stew simmer for 20 minutes, stirring occasionally to prevent sticking.

Step 7

Stir in the cooked rice and continue to cook for an additional 5 minutes until the stew is heated through.

Step 8

Turn off the heat and stir in the juice of one lime.

Step 9

Taste and adjust seasonings as needed.

Step 10

Serve the stew hot, garnished with chopped fresh cilantro if desired.

Nutrition Facts

Serving size	1971.8 grams (1971.8g)

Amount per serving	% Daily Value*
Calories	1184

Total Fat 13.10g	17%
Saturated Fat 2.50g	13%
Polyunsaturated Fat 2.90g
Cholesterol 0mg	0%
Sodium 4618mg	201%
Total Carbohydrate 208.60g	76%
Dietary Fiber 64.70g	231%
Total Sugars 21.20g
Protein 69.40g	139%

Vitamin D 0IU	0%
Calcium 515mg	40%
Iron 22mg	123%
Potassium 4125mg	88%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 9.6%

Protein: 22.6%

Carbs: 67.8%