Jamaican black bean stew

Description

A tasty bean stew that is healthy. Besides being a good source of protein, vitamins and iron, as all beans are, black beans are particularly rich in anti-oxidants.

Ingredients

1 1⁄2 c beans (black beans, dried, soaked overnight in cold water)
1 lf bay leaf
2 T olive oil
1 onion (red, large, thinly sliced)
1 clv garlic (crushed)
1 T molasses
2 T brown sugar (dark brown sugar)
1 t thyme (dried)
1⁄2 t cumin (toasted seeds)
2 bell pepper (red and yellow, seeded an diced)
  seasoning (salt and black pepper to taste)

Instructions

  1. Rinse beans and place in a large pan of hot boiling water. Boil on high for 10 minutes. Drain and return to rinsed pan.
  2. Heat the oil in a non-stick frying pan and sauté the onions for approximately 4 minutes. Add the garlic and sauté a further 1 minute. Now add the molasses, sugar, thyme and chilli. Cook for a further 1 minute. Set aside.
  3. Return the black beans to the heat and cover with cold water. Bring to a boil and add the butternut squash and 2 tablespoons of vegetable bullion powder. Cook over medium heat for approximately 45 minutes. Add the onion mixture and peppers and cook a further 25 to 30 minutes or until tender.
  4. Season with salt and pepper and serve immediately.

Notes

Serve with rice. The original recipe will serve 6 people as an appetizer or 4 people as main course.

4 servings
1 hour, 45 minutes