Cuban Black Bean Stew

18 Feb

This was one of the recipes on the gluten free menus Spencer and I bought on group on. It was SO good! Have to try this one. I am making it again this week.


2 Tablespoons olive oil
¾ red onion, cut into small dice
1 ½ red bell peppers, cut into small dice
1 green bell pepper, cut into small dice
2 garlic cloves, minced or pressed
Kosher salt & black pepper
1 teaspoon dried oregano
½ teaspoon cumin
2 teaspoons white wine vinegar
1 ½ cups gluten free vegetable broth
2 – 14 ounce cans organic, no salt
added black beans with liquid plus
1/2 can of drained beans
¼ teaspoon kosher salt
Pinch of cayenne pepper
1 cup diced ham (low sodium, no nitrates added), about 4 ounces *Optional


1. Heat a large soup pot over medium heat and add in oil. Once
the oil is warm, add in the cut vegetables and garlic, sprinkle
with salt & pepper, and season with dried oregano, cumin and
white wine vinegar. Stir to combine, reduce heat to
low/medium, and sweat the vegetables for 10 minutes. After
10 minutes the vegetables will be softened and the onions will
be translucent.
2. Add the broth and 2-1/2 cans of black beans (2 full cans plus ½
can left over from Meal #3) to the pan of cooked vegetables.
Stir to combine and add in salt and a pinch of cayenne pepper.
Simmer for 5 minutes.
3. Carefully remove about half of the beans and vegetables with
a slotted spoon and place into the blender (use caution: hot
liquids can cause pressure to build up in the blender). Add just
enough liquid to blend until fluid and smooth, return to the
pot, and stir in chopped ham if desired. Gently simmer for about 5-10 minutes.
Pressed for time and don’t want to
dirty the blender? Skip the blender step and serve the soup as is.
4. Serve warm.

* I had no idea what “sweat vegetables” meant so I looked it up. It means to just cook uncovered on low heat so that they don’t burn or get brown. Stirring occasionally.


One Response to “Cuban Black Bean Stew”

  1. noellojello February 27, 2013 at 7:42 am #

    This looks delicious. In gonna have to try it this week. Although the one thing that this diet has not gotten rid of is farts I don’t think beans will help the problem. Lol. Maybe I should add more kale to my green smoothies.

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