Smoky Black Bean Stew

Perfect for a chilly fall night. Easy to prepare and has a nice fiery kick thanks to the chipotle peppers.  Low in calories and high in fiber- what’s not to love about this delicious stew?


2 tsps canola oil

1 diced onion

1 sliced carrot

2 15 ounce cans of drained black beans

1 1/2 cups vegetable broth or stock (I used Kitchen Basics Unsalted Vegetable Stock)

1 28 ounce can of diced tomatoes

1 roasted red bell pepper, sliced

1 tbsp minced canned chipotle pepper in adobo sauce

1 tsp cumin

Zest of 1 large orange

1 tbsp fresh thyme

Salt & Pepper to taste


Heat canola oil in a pot.  Add onion and carrot; cook for 5 minutes.  Add black beans, diced tomatoes, vegetable stock or broth, roasted red pepper, chipotle pepper, cumin and salt and pepper. Simmer for 2 hours.  Stir in orange zest and fresh thyme.   Optional serving idea: top with diced avocado (avocado not included in nutritional information).

Yields 8 one cup servings.

Nutritional Info as prepared:

150 calories

370 mg sodium

673 mg potassium

27 g carbohydrates

7 g fiber

5 g sugars

8 g protein

1 g fat

Note: Check labels on vegetable stock or broth you use. I use lower sodium options. These can be jam packed with sodium.  Choose wisely!



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