Nothing tastes as good as a well flavored and well prepared black beans dish. Most people who know me will definitely insert at this moment, “yes, but I know Doc Bill prepared it!” I’m not the cook in the family, but I sure know a great dish when I have one. And black beans are a personal favorite.
I recently visited Red Mountain Resort near St. George, Utah. It is a health and wellness facility that is both fun and effective in getting you on track to a healthy lifestyle. One of the many activities you can participate in at the resort, is a cooking demonstration with one of their chefs. And, the day I chose …..who knew…. it would be a demonstration for Black Bean Stew with Executive Sous Chef Shelley Pulcini-Corso.
Her Black Bean Stew is yummy, healthy and filling. And she shared the recipe too!
Give it a try and I think you’ll love it too!
Also, check out our youtube video where Chef Shelley prepares the dish and provides tips too!
Chef Shelley Pulcini-Corso’s
Island Black Bean Stew
Yield: about 18 half cup servings
Ingredients:
2 cups BLACK BEANS, DRY
7 CUPS WATER
¼ cup BELL PEPER
½ cup YELLOW ONION, DICED SMALL
1 tablespoon GREEN JALAPENO PEPPERS, MINCED
¼ cup CELERY, DICED
¼ cup CARROT, PEELED & DICED
1 teaspoon FRESH GARLIC, MINCED
2 teaspoons OLIVE OIL/CANOLA OIL BLEND
2 ½ teaspoons CORIANDER SEED, GROUND
1 tablespoon CUMIN SEED, GROUND
Pinch CAYENNE PEPPER, GROUND
¼ teaspoon DRIED THYME
½ teaspoon DRIED OREGANO LEAF
½ teaspoon DRIED MARJORAM LEAF
½ teaspoon GRANULATED GARLIC
¼ teaspoon BLACK PEPPER, GROUND
2 ¼ teaspoon KOSHER SALT
½ cup VINE RIPENED TOMATOES, DICED
1 tablespoon LIME JUICE, FRESH SQUEEZED
½ cup TOMATO JUICE
Directions:
- Pick through dried beans. Discard any rocks or broken beans.
- Cook beans until soft. Save liquid.
- Preheat a sauce pot over medium high heat. Sauté bell peppers, onions, jalapenos, celery, carrots and garlic with the oil. Add spices and garlic and sauté for 3 minutes.
- Add tomatoes and tamari. Stir well.
- Add just enough water to barely cover vegetables. Let simmer slowly for 10 minutes.
- Take 2/3 of the cooked beans and ½ of the bean liquid and puree in a blender. Add the remaining beans and bean liquid to sauce pot.
- Simmer for another 5 to 8 minutes. Add bean puree and stir well and frequently for another 5 to 8 minutes.
- Stir in lime and tomato juice. Serve
Recipe Nutrient Analysis
Single Serving:Calories: 88
Carbs: 16g
Protein: 5 g
Fat: 1 g
Fiber: 3g
Chef Shelley Pulcini-Corso 2006
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