Name: Brazilian Black Bean Stew
Yield: 6 to 8 servings
Ingredients: 1 cup salt-free tomato juice; 4 1/2 cups water; 1 1/2 cups raw brown rice, rinsed; 1 tablespoon olive oil; 1 large onion, chopped; 2 cloves garlic, minced; 2 medium sweet potatoes, peeled and diced; 4 cups cooked black beans (about 1 2/3 cups dried), or two 16-ounce cans, drained and rinsed; 1 medium red bell pepper, cut into short, narrow strips; 1 medium green or yellow bell pepper, cut into short, narrow strips; 1 cup diced ripe tomatoes, or 1 cup salt-free canned diced tomatoes; 1 small fresh hot green chili, or more to taste; 1 1/2 teaspoons ground cumin; 1/2 teaspoon dried thyme; 1/2 cup chopped fresh parsley or cilantro; Salt and freshly ground pepper to taste

A vegetarian version of Brazil’s famous national dish, feijoada, this stew is abundant with nourishing ingredients. Serve with steamed fresh greens (you can dress them with garlic sautéed in olive oil) and slices of mango and/or papaya.

Recipe information

Yield
6 to 8 servings

Ingredients

1 cup salt-free tomato juice

4 1/2 cups water

1 1/2 cups raw brown rice, rinsed

1 tablespoon olive oil

1 large onion, chopped

2 cloves garlic, minced

2 medium sweet potatoes, peeled and diced

4 cups cooked black beans (about 1 2/3 cups dried), or two 16-ounce cans, drained and rinsed

1 medium red bell pepper, cut into short, narrow strips

1 medium green or yellow bell pepper, cut into short, narrow strips

1 cup diced ripe tomatoes, or 1 cup salt-free canned diced tomatoes

1 small fresh hot green chili, or more to taste

1 1/2 teaspoons ground cumin

1/2 teaspoon dried thyme

1/2 cup chopped fresh parsley or cilantro

Salt and freshly ground pepper to taste

Preparation

Step 1
Combine the tomato juice with 3 cups of the water in a large saucepan and bring to a simmer. Add the rice, then lower the heat and simmer gently, covered, until all the liquid is absorbed, about 30 minutes. Set aside.
Step 2
Meanwhile, heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.
Step 3
Stir in the sweet potatoes and the remaining 1 1/2 cups of water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the sweet potatoes are just tender but still firm, about 10 to 15 minutes.
Step 4
Add the beans, bell peppers, tomatoes, chili, cumin, and thyme. Simmer gently for 10 to 15 minutes longer, uncovered. The stew should have the consistency of a thick chili—moist but not soupy. Add a bit more water if too thick.
Step 5
Stir in half of the parsley and season with salt and pepper. Serve over the hot cooked rice in shallow bowls and garnish each serving with a little of the extra parsley.
Nutrition Information
Step 6
Per serving:
Step 7
Calories: 363
Step 8
Total fat: 4g
Step 9
Protein: 14g
Step 10
Fiber: 13g
Step 11
Carbohydrate: 71g
Step 12
Cholesterol: 0mg
Step 13
Sodium: 150mg

Vegan Soups and Hearty Stews for All Seasons

Recipe information

Ingredients

Preparation

Step 1

Step 2

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Step 4

Step 5

Nutrition Information

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Recipe notes