October 04, 2015
Meal Prep Sundays: Cuban Black Bean Stew
Stew is one of our favorite meal prep dishes because it's easy to make and even easier to store. Keep it healthy with this recipe for Cuban Black Bean Stew, the perfect protein staple for your meal management system.
Makes 4 servings.1 c uncooked brown rice 1 tbsp olive oil 1 medium red onion, diced 1 medium red bell pepper, diced 1 medium green pepper, diced 2 cloves garlic, minced 2 (19 oz) cans or 3 cups black beans, rinsed and drained 1.5 c vegetable broth 1 tbsp apple cider vinegar 1 bay leaf 1 tsp dried oregano 1/2 tsp ground cumin 1/2 c frozen corn kernels 1/4 bunch cilantro Salt and pepper
Preparation:1. Combine rice with 2 cups water in a lidded pot (or prepare in rice cooker according to instructions). Cover and bring to a boil Reduce heat to low and simmer for 40 minutes. Let stand 5 minutes before serving. 2. Heat oil in a large pan over medium heat. Add peppers, onion, and garlic. Saute, stirring occasionally, until onions start to brown, about 10 minutes. 3. Add beans, broth, vinegar, bay leaf, oregano, and cumin. Mince a heaping tablespoon of cilantro stems and add those, too. Simmer, stirring occasionally, until stew bubbles. 4. Mash some beans with the back of a spoon. Stir in corn and return to a simmer. Taste and adjust salt as needed. 5. Serve over rice garnished with cilantro, salt and pepper, and other garnishes as desired.
Macros Per Serving (Ã‚¼):Calories 493 Protein 25g Carbs 87g Fat 6g
Meal Prep Tip:The garnish possibilities are vast. Avocado, radish sprouts, sliced jalapeÃƒ±o, radish slices, lime wedges, salsa, tomatoes, sour creamÃ¢‚¬¦ Serve with tortillas or tortilla chips if desired. Recipe and image courtesy of Stacy Spensley and Center Stage Wellness.
If this week's recipe gave you a taste for beans and stew, check out our recipes for Quinoa and Bean Slow Cooker Chili and Stewy Shrimp With Tomatoes & White Beans. Keep your meal management system on point with all of our Meal Prep Sundays recipes!