This spicy stew recipe is packed with protein from black beans and amaranth grain.

Red peppers, beets and cilantro add color and flavor.  This special grain (technically a seed) was famously cultivated by the Aztecs and the nutritional benefits of amaranth are outstanding. Similar to quinoa, these tiny beads of protein fluff up when simmered in water in with a short cooking time. Amaranth is gluten-free and can have up to 8 grams of protein per serving.

Like quinoa, amaranth can be bitter if not rinsed properly so make sure to soak the amaranth grain in a bowl of water for a minute before cooking. When cooked the consistency can be more gelatinous than quinoa and takes some getting used to. To get all the nutritional benefits without sacrificing flavor, throw some amaranth into a spicy black bean stew. Don’t forget to pre-soak the black beans overnight!

Amaranth is available in most health food stores and or online, but quinoa makes a suitable substitute for this recipe.

Mexican Black Bean Stew Recipe with Amaranth Grain

Serves 8 

Ingredients 

4 cups vegetable broth
2 tablespoons olive oil
1 1/2 cups dried black beans (soak overnight in 4 cups of water)
2 large tomatoes
1 cup amaranth
1/2 + 1/2 teaspoon salt
3 cloves garlic, finely chopped
1 yellow beet, peeled and chopped (red is fine in a pinch)
1 tablespoon cumin
1 dried ancho chili (or New Mexican red chili)
1 red onion, finely chopped
1 bell pepper, finely chopped
2 shishito peppers or 1 jalapeño pepper, finely chopped
3 tablespoon smoky hot sauce (like Buffalo or Tabasco)
1/4 cup chopped cilantro
1 avocado, thinly sliced

Directions 

First, soak the black beans overnight in a large pot covered by 2 inches of water. Rinse the beans a few times in cold water just before use and place the pot with the beans, 1 teaspoon salt and 4 cups of fresh water on the stove. Cover, cook over high heat until the water boils, then reduce heat to a simmer. Cook for 40 minutes, then drain beans and set aside.

Roughly chop the tomatoes on a dinner plate and slide all of the pieces, juices and seeds into a bowl. Using your hands or a wooden spoon, smash the mixture until you have only small 1-inch pieces floating in tomato juice.

Rinse the amaranth in a small bowl under cold water. Add 1 cup amaranth to 3 cups water in a saucepan with a lid. Bring to a boil and then simmer for 20 minutes or until most of the water has been absorbed. Set aside.

In a large pot with a lid or dutch oven, heat the olive oil over medium high heat. Add the onion, garlic, chopped beets, shishito and red peppers and 1/2 teaspoon salt. Cook for 5 minutes then add the cumin and crumble the chili into the pot, discarding the stem. Add the tomatoes and juice to the pot and cook for 5 more minutes, stirring occasionally.

Add the black beans and vegetable broth to the pot and bring the stew to a boil. Then add the amaranth, turn down the heat to a simmer and cook for 25 minutes. Add the hot sauce just before serving and place a few slices of avocado and a sprinkle of cilantro in each bowl.

Related on Eco Salon

Easy Mexican Turkey Soup

Mexican Bread Pudding 

Amaranth Fruit Cereal

Photos by Ally-Jane 

The post Vegan Mexican Black Bean Stew Recipe with Amaranth appeared first on EcoSalon.

An extra hearty vegetarian (or not) soup that can serve as a one-dish meal, Ribollita is Italian peasant food. It’s a great way to use up stale bread and it provides plenty of nutrient-rich leafy greens. Ribollita is rich and satisfying and the beans provide all the protein you need.

It’s a two-step process, but well worth it. I like to cook dried beans from scratch, but if there was ever a recipe in which you could use canned beans without compromising the end dish, this is it.

Ribollita

Serves 6

1/2 cup extra-virgin olive oil
1 medium yellow onion, chopped
1 celery stalk, chopped
3 garlic cloves, finely chopped
1 medium carrot, peeled and chopped
1 bunch dinosaur kale, tough stems removed and leaves coarsely chopped
4 cups shredded savoy cabbage
6 cups chicken, beef, or vegetable broth
Salt and freshly ground pepper
2 cups drained, cooked runner cannellini beans
6 slices hearty, day-old bread, cut from a large loaf, about 1/2 inch thick
1/2 cup freshly grated Parmesan cheese

In a soup pot over medium heat, warm 1/4 cup of the olive oil. Add the onion, celery, garlic, and carrot and sauté until soft and fragrant, but not brown, about 10 minutes. Add the cabbage and kale and cook, stirring, until well coated and beginning to wilt. Add the broth and season with salt and pepper. Bring to a simmer, cover, and cook until the cabbage and kale are soft (about 45 minutes) The soup can be made up to this point 1 to 3 days ahead and refrigerated.

Preheat the oven to 400 degrees F.

With the soup at a slow simmer, add the beans. Cook for about 15 minutes to blend flavors. Taste and adjust seasonings. Line the bottom of a 3 or 4-quart Dutch oven or any ovenproof baking dish with 2 of the bread slices. Top with half the soup. Lay 2 more of the bread slices on top of the soup. Add the remaining soup and then remaining bread slices, pushing down on them to submerge them in the liquid. Drizzle the top evenly with the remaining 1/4 cup olive oil. Top with the Parmesan cheese. Bake until the top is brown and bubbly, 20 to 25 minutes. Spoon into warmed bowls and serve.

Recipe Copyright Vanessa Barrington 2009

Note: Use organic and local ingredients whenever possible.

Image: skinny diver

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