Black beans and plantain stew

This simple black beans and plantain stew was so hearty and filling all I had for dinner after having it for lunch was a shake! Maybe I had a little too much of it but I couldn’t help my self. .When a warm, guilt free healthy bowl like this finds its way to your lunch table you say “why the heck not!” Nothing surpasses a warm bowl of soup on a snowy day; and it feels even better when you realize you don’t have to go in for work. The unexpected snow ( I really need to start checking the forecast) just made for a day of restocking my freezer with precooked black beans and using some for this wonderful delight.

One thing I always have in the freezer, are Ziploc bags of frozen beans. This is a great money saver. You’ll probably pay about a dollar per can of beans; buying dehydrated beans and making use of that crockpot will definitely save you some cash. You can soak beans overnight and cook the next day or for about 4 hours on high in the crockpot without soaking. I tend to cook without soaking because I almost always forget to soak the night before.

This is really a simple dish. With loads of laundry, cleaning and other things to be done, I needed an easy lunch that didn’t need too much attention. Used some green plantains to give it a little more body and Kale for some extra crunch. These were cooked with tomatoes and a fresh herb blend of basil, green onions, garlic and more; letting the plantain and beans soak up all these wonderful flavors. The dish is strictly vegan but there is room for meats ( preferably precooked)

Hope you get to not only try my black bean and plantain recipe and enjoy it, but also share the recipe with friends. A pot of this, will definitely keep your belly full and happy for quite a few hours; healthy, hearty and  a whole lotta goodness in one bowl.

Black beans and plantain stew

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Prep Time 10 minutes mins

Cook Time 35 minutes mins

Total Time 45 minutes mins

Servings 4 people

Calories

Ingredients

  

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• 4 cups cooked black beans (salted)
• 2 medium sized semi ripe plantains (peeled and cut into 1/2 inch rings)
• 1 14.5oz hunts fire roasted tomatoes
• 2 cups Chopped Kale
• 1 cup diced onions
• 3 cloves garlic minced
• 1/3 inch ginger
• 1 medium habanero
• 2 sprigs of parsley
• 1 small green onion
• 2 cups water
• salt to taste
• 2 Tbsp canola oil

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Instructions

 

• Heat about two tablespoons of canola oil in skillet, Shallow fry plantains until golden brown on both sides. About 2 minutes on each side. Remove and set aside.
• Add a little more oil and saute onions until transluscent. Add in minced garlic and cook for another 30 seconds or so
• Then stir in fire roasted tomatoes, cover and simmer for 5 minutes
• Blend ginger, green onion, habanero, parsley with a little bit of water until creamy. Add this to skillet, together with beans and 2 cups of water. Stir well, bring to a boil and reduce heat to a gentle simmer. Cook for 7-10 minute
• Add fried plantains, cook for about 15 more minutes or until plantains are soft (test with a fork), Stir in chopped kale and cook until just tender.
• Remove from heat and enjoy

Notes

Some meat options could be sausage, ham or bacon. You can also add smoked fish.

Feel free to use any beans, but note that plantains might take a little longer to cook and your beans could be mushy.

This can also be made in a crockpot, after sautéing plantains with onions and garlic, transfer to a crockpot and cook on medium  until plantains are tender.

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