Vegan Tomato and Black Bean Stew
A quick and comforting vegan stew made with black beans, tomatoes, and warming spices. Rich in protein and fiber, this hearty dish comes together in just 30 minutes—perfect for a healthy weeknight dinner or meal prep.
Equipment
- 1 Large frying pan or deep skillet
- 1 chopping board
- 1 sharp knife
- 1 wooden spoon or spatula
- 1 Measuring Spoon Set
- 1 measuring cup
Ingredients
- 1 Tbsp olive oil or neutral cooking oil
- ½ medium onion or 1 small onion, finely diced
- 1 tsp garlic purée or 4 cloves garlic, minced
- 1 tsp smoked paprika
- ½ tsp ground cumin
- 1 small mild chili finely diced (or ½ tsp chili flakes)
- 5 medium tomatoes diced
- 1 Tbsp tomato paste
- 2 cans 400 g each black beans, drained (≈ 480 g or ~2 ½ cups drained weight)
- 75 ml ⅓ cup water
- ½ tsp salt
- ½ tsp black pepper
Instructions
- Prepare and Heat the Pan: Begin by placing a large frying pan or deep skillet on the stove over medium-low heat. Add 1 tablespoon of olive oil (or any neutral cooking oil you prefer) and let it warm for about 1 minute. The oil should be hot enough to gently sizzle but not smoke. This step creates a flavorful base that will help soften the vegetables and carry the spices later.
- Sauté the Onion Until Soft: Add the finely diced onion to the warmed oil. Stir regularly with a wooden spoon to ensure the onion cooks evenly. Allow it to sauté for around 5 minutes, or until it becomes soft and translucent. The onion should release a mild sweetness at this stage but avoid letting it brown, as we want a gentle flavor rather than caramelization.
- Infuse with Garlic and Spices: Once the onion is tender, add the garlic purée (or freshly minced garlic), smoked paprika, ground cumin, and the diced chili (or chili flakes). Stir everything well so the onion is coated in the spices. Continue cooking for 2–3 minutes, stirring often. This step unlocks the aroma of the spices, enhances the natural sweetness of the garlic, and builds a rich, smoky foundation for the stew. If you’re unsure about the heat level of your chili, start with half the amount—you can always add more later.
- Cook Down the Fresh Tomatoes: Add the diced tomatoes and tomato paste to the pan. Stir thoroughly to combine them with the spiced onion mixture. Allow the tomatoes to cook over medium heat for around 5 minutes. During this time, they will break down, release their natural juices, and form a thick, rich base. Stir occasionally to prevent sticking, and watch for the texture to transform into a chunky tomato sauce. This creates the heart of the stew.
- Add Black Beans and Liquid: Drain and rinse the canned black beans thoroughly to remove excess sodium and starch. Add the beans to the tomato mixture along with 75 ml (about ⅓ cup) of water. Sprinkle in the salt and black pepper, then stir well to evenly distribute the beans and seasonings. This step balances the flavors while also giving the stew the right consistency.
- Simmer for Richness and Depth: Lower the heat slightly, cover the pan with a lid, and allow the stew to gently simmer for at least 5 minutes. If you have extra time, extend the simmering to 15–20 minutes—this will help the flavors mingle, the beans absorb the smoky spices, and the sauce thicken beautifully. If the mixture feels too watery, remove the lid during the last few minutes of cooking to let excess liquid evaporate, creating a rich, hearty texture.
- Adjust and Taste Test: Remove the lid, give the stew a good stir, and taste it. Adjust the seasoning if needed—add more salt for balance, a pinch of black pepper for extra depth, or additional chili flakes for more heat. This is your moment to fine-tune the dish to your liking before serving.
- Serve and Enjoy: Spoon the hot stew into bowls and serve immediately. It pairs beautifully with fluffy rice, warm bread, or a crisp side salad. For extra creaminess, top it with vegan sour cream or a dollop of plant-based yogurt. A sprinkle of fresh herbs like cilantro or parsley also adds brightness. Serve warm and enjoy a comforting, protein-packed meal that’s perfect for both quick weeknights and cozy weekends.
Notes
- Black beans provide excellent plant-based protein and fiber, making the stew hearty and filling.
- Fresh tomatoes add natural sweetness and richness, but canned tomatoes can be used in a pinch.
- Smoked paprika and cumin give the dish its signature depth and warmth.
- The stew tastes even better after simmering longer, as the flavors blend beautifully.
- This is a versatile dish—enjoy it on its own or with rice, bread, or salad.
