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Healthy Vegan Mexican Bean Stew!

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A plate of Mexican bean stew on a grey surface. A pot of cilantro is next to it, to use as garnish. | Hurry The Food Up

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!

Ingredients for a Mexican bean stew including beans, chickpeas, corn, tomato, onion, rice and cilantro. | Hurry The Food Up
A saucepan full of Mexican bean stew in the process of being cooked. A pot of cilantro next to it. | Hurry The Food Up

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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!

A bird’s eye view of a plate of Mexican bean stew with a fork in it. A bowl of rice is also visible. | Hurry The Food Up

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!

A plate of Mexican bean stew and rice, a pan of the stew and a bowl of rice. There is also cilantro.| Hurry The Food Up
Mexican Bean Stew
5 from 5 votes
After a high protein, high fibre, low calorie vegetarian dinner? Our Mexican bean stew is just the ticket! Try it now!
Cuisine:Mexican
Prep Time:5 minutes
Cook Time:20 minutes
Total Time:25 minutes
Servings:4 servings
Calories:398kcal
Author: Abril Macías

Ingredients

  • 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)

Instructions

  • 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

NOTES

After more soups and stews?
Low calorie Beetroot Soup
Salad Topped Dal Khichdi
Cheesy & Tasty Tuscan White Bean Soup
Creamy Dreamy Zucchini & Basil Soup
Protein Packed Coconut Lentil Soup

Nutrition

Nutrition Facts
Mexican Bean Stew
Amount per Serving
Calories
398
% Daily Value*
Fat
 
10
g
15
%
Saturated Fat
 
2
g
13
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
2
g
Sodium
 
1130
mg
49
%
Potassium
 
838
mg
24
%
Carbohydrates
 
67
g
22
%
Fiber
 
14
g
58
%
Sugar
 
8
g
9
%
Protein
 
15
g
30
%
Vitamin A
 
813
IU
16
%
Vitamin C
 
18
mg
22
%
Calcium
 
108
mg
11
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

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Recipe Rating




4 comments
  1. 5 stars
    Very tasty, wholesome and easy!

    1. Glad you liked the recipe!!

  2. Could I swap the sugar for maple syrup?

    1. Hi! It might change the taste fractionally, but absolutely nothing to worry about. Go ahead! Nutritionally, it would make almost zero impact, too 🙂

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