Spring is on the way, and adapting our food intake for the coming season is good. I also found this recipe and wanted to share it with you.


  • 1 cup black beans, sorted, rinsed, and soaked overnight in water
  • 4 cups vegetable stock
  • 1 teaspoon plus 2 teaspoons cumin
  • 2 bay leaves
  • 1 teaspoon ghee or olive oil
  • 1 cup chopped leeks or onions
  • 1/2 teaspoon black pepper
  • 1 pinch red chilli flakes
  • 1 tablespoon Bragg Liquid Aminos or tamari
  • 1 medium yam, peeled and cubed
  • 2 cups carrots cut into 1/4-inch slices
  • 1 cup diced tomatoes
  • 1/2 cup fresh corn or frozen (defrosted)
  • 2 teaspoons cinnamon
  • 2 teaspoons oregano
  • 1 cup chopped fresh cilantro
  • 2 tablespoons tomato paste


Drain the beans.

In a soup pot, bring the vegetable stock and beans to a boil. Add 1 teaspoon of cumin and the bay leaves. Reduce the heat and simmer at a low rolling boil until the beans are tender about 1 hour.

Meanwhile, heat the oil over medium heat in a large sauté pan; add the leeks, pepper, red chilli flakes, and amino. Sauté for 3 to 4 minutes. Add the yam and carrots. Continue to sauté for 5 minutes, and then add the tomatoes. Add 2 teaspoons of cumin, cinnamon, oregano, cilantro, and tomato paste.

After the beans have cooked for 30 minutes, add the yam mixture to the beans and continue to simmer. Add more vegetable stock if necessary. The stew will be done when the beans, yams, and carrots are soft to the touch. Remove the bay leaves before serving.

Serves 4

Nutritional Facts (per 1 1/2-cup serving)

Calories 418, Total fat 4.5 g, Saturated fat 1.1 g, Carbohydrates 64 g, Protein 31.1 g

I would love to hear from you.

Have a wonderful day,

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