I found this simple and economical meal from Whole Life Nutrition to be surprisingly satisfying, as did my guests, so I will make again for a nourishing and economical meal. It’s great if you need to avoid tomatoes (like my son), and my kids really like it! The garnish flavor compliments well and raw cabbage and fresh herbs aid digestion. It has a mild spicy flavor, not too spicy for my kids though, and you can add some extra spice to your bowl with a pinch of chipotle powder or chili flakes.
You can about 4 cans of black beans if you are not cooking your own dried. If you are cooking your own, be sure to save the liquid from the beans and use that as part of the liquid called for in the recipe.
Chipotle Black Bean Stew:
2 tablespoons extra virgin olive oil
1 medium yellow onion, chopped
2 teaspoons cumin (I used half whole and half ground)
1/2 teaspoon dried oregano
1/2 teaspoon chipotle chili powder
2 to 3 teaspoons sea salt (I prefer Himalayan)
2 medium yams, peeled and diced (just over 4 cups)
4 cloves garlic, crushed
6 cups cooked black beans
4 cups water or bean cooking liquid
1 medium red bell pepper, diced
the juice of one lime (about 2 to 3 tablespoons)
Heat a large 6 or 8-quart pot over medium low heat. Add olive oil then add onions and saute for 5 to 7 minutes.
Then add the spices, salt, yams, and garlic, mix well and saute a minute or two more. Add the black beans and water (or bean cooking liquid). Using mainly bean cooking liquid adds a nice thickness. Simmer uncovered for 10 to 15 minutes or until yams are barely tender but not yet cooked. Timing will depend on what size you dice your yams.
Then add the diced peppers and simmer. I let it simmer at a low heat for over an hour to make the best flavor and thickness. Remove from heat and add lime juice.
Cilantro-Cabbage Slaw Garnish:
4 cups thinly sliced Napa cabbage
2 cups chopped cilantro
2 to 3 green onions, sliced into thin rounds
the juice of half a lime
1 to 2 tablespoons extra virgin olive oil
1/2 teaspoon salt or Herbamare
Place all ingredients into a medium-sized mixing bowl and toss together. Be sure to make only what you will eat with you meal and enjoy!