Healthy Vegan Mexican Bean Stew!
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This Mexican bean stew is an awesome addition to your weekly repertoire. You can’t go wrong with a vegetarian bean stew!
Hearty, warming, packed with protein and fibre and spiced to perfection. An absolute treat.
And not too hard on the old waistline either!
Mexican bean stew – it’s just STEW good !
This vegetarian Mexican stew closely resembles a Mexican bean chili – though we wouldn’t necessarily say it was an honest-to-goodness chili recipe (although we do have a delicious meatless chili con carne recipe, if that’s what you’re after!)
Rather this is a delicious Mexican black bean recipe with chickpeas and tomato sauce, spiced with cumin, paprika and jalapeños and bulked out with corn.
You can serve it over brown rice or with corn tortillas – whatever takes your fancy!
Why this is a healthy vegetarian stew – fat, protein & everything in between!
A vegetarian Mexican casserole like ours is super healthy and even a great dish for weight loss, if that’s something that interests you!
It’s healthy for obvious reasons: low in fat, salt and sugar, full of beans and veggies, which bring plenty of protein, fibre and nutrients. It’s actually lower in fat than a chili recipe because it has no cheese, so all the fat comes from olive oil, beans and chickpeas.
Plus, the combination of rice and beans means that this vegan bean stew provides ‘complete protein’ – meaning it contains all the essential amino acids. This is not common in plant-based foods!
Why is this a good Mexican bean recipe for weight loss?
The fact that it is overall healthy helps makes this stew a good weight loss food, because that means that a portion of this will fill you up with good stuff and keep your body functioning at top form during your weight loss journey.
However, this bean stew is more specifically suited to weight loss because it is filling (thanks to all that protein and fibre) but only comes in at 390 calories per large serving (thanks to the fact that it avoids calorie dense ingredients like cheese) – allowing you to eat a hearty meal while remaining in a calorie deficit.
In fact, we have included it on this week’s FREE vegetarian weight loss meal plan, where you can find more recipes like this!
We hope you enjoy cooking up a big batch of this yummy scrummy mexican bean stew!
- 2 tbsp vegetable oil
- 4 clove garlic (finely minced)
- ½ red onion (finely chopped)
- 1 jalapeño (without seeds and veins, finely minced)
- 1 tsp cumin
- 1 tsp paprika
- 1 tsp oregano
- ¼ tsp black pepper
- 1 can black beans (1 can = 15 oz, or 9 oz drained = 260 g)
- 1 can chickpeas (1 can = 15 oz, or 9 oz drained = 260 g)
- 1 small can corn (1 small can = 8 oz, or 5 oz drained = 140g)
- 1 can crushed tomatoes (1 can = 14 oz)
- 1 cup vegetable stock
- 1 tsp salt
- 1 tsp sugar
- ¼ cup cilantro/coriander, fresh
- 2 cups brown rice, cooked (for serving)
- If using rice, cook according to packet instructions.2 cups brown rice, cooked
- In a medium sized saucepan, heat the vegetable oil. Add the garlic cloves, red onion and jalapeño. Cook at medium heat until the veggies have reduced and begun to brown.2 tbsp vegetable oil, 4 clove garlic, ½ red onion, 1 jalapeño
- Add cumin, paprika, oregano and black pepper. Cook for 30 seconds, until the aroma is released from the spices.1 tsp cumin, 1 tsp paprika, 1 tsp oregano, ¼ tsp black pepper
- Then add the black beans, chickpeas, corn, crushed tomatoes, vegetable stock, salt and sugar. Cook over medium low heat, stirring to avoid sticking in the bottom of the pan, for about 10 minutes, or until the stew has a nice, saucy, thick consistency.1 can black beans, 1 can chickpeas, 1 small can corn, 1 can crushed tomatoes, 1 cup vegetable stock, 1 tsp salt, 1 tsp sugar
- Taste stew and add more salt if necessary.
- Serve the bean stew, topped with radishes and cilantro, with a side of brown rice.¼ cup cilantro/coriander, fresh