You probably know the feeling of wishing for the winter in the middle of summer and vice-versa, and it’s only recently that I discovered its roots. Being more present, participating mindfully, and embracing everything that goes on in your life are simple mind switches that will make us actually enjoy our reality.
For me, summer means traveling, hiking, eating tons of blackberries and drinking cooling fresh juices during the long afternoons, and I know I didn’t have enough of these, nor was I present while they were happening, since I found myself wishing for them in January.
As for the winter, I know that going to the mountains when snowing, baking loaves of bread, and making a lot of stews will make me feel like I take and live the most of it, and I’ll not end up wishing for winter in July.
This stew is a simple way to stay present, because it doesn’t involve too many steps, and its rich taste and flavors are really rewarding. I love cooking with beans because of their high load of protein, carbs, and fiber which make the perfect healthy combination for a vegetarian.
Add eggs and avocado to the picture and you’ll get a filling combo rich with nutrients to nourish your hair, skin, and good bacteria colonies.
Focusing on eating lots of vegetables is great for a healthy diet, but as a vegetarian, you also need to aim on getting enough proteins to support cell regeneration. With 30 percent of the daily reference intake, beans are definitely a go-to ingredient in my diet.
While white canellini beans are my favorite for salads, black beans are a great choice for stews because of their deep purple color and exceptional antioxidant phytonutrients.
Three anthocyanins are responsible for the black color of these beans, and they all come with great benefits for the health of the cardiovascular system, healthy liver activity, and reducing the oxidative stress while also having anti-inflammatory action on our body’s cells.
By increasing the antioxidant and anti-inflammatory action in our body, black beans protect us from chronic disease, while their rich fiber content supports the health of the colon wall’s cells and better activity of the digestive system.
This stew quickly became a favorite in our house. The creamy yolks are a delicious addition and an extra kick of protein and minerals. I serve it with avocado and spiced yogurt for added creaminess spiciness and a nice color splash.
Protein Packed Black Bean Stew
- 3 cups cooked black beans
- 1 yellow onion finely diced
- 3 garlic cloves minced
- 1 cup low sodium vegetable stock
- 1 green bell pepper finely diced
- 1 small jalapeno diced
- 1 celery stalk diced
- 1 lime juice only
- 1 small bunch fresh mint chopped
- 1/2 tsp ground cumin
- 1 cup yellow cherry tomatoes diced
- 2 tsp coconut oil
- Freshly ground black pepper
- To serve:
- 1 avocado peeled and sliced
- 1 organic egg from free range chickens boiled for 4 minutes
- 2 scallions diced
- 1 small red onion diced
- 2 tbsp organic yogurt mixed with 1/2 tsp cayenne
- Heat the coconut oil into a medium pot, add the onion, green bell pepper, celery stalk, jalapeno and cook for five minutes, stirring frequently.
- Add the cherry tomatoes and cook for five more minutes.
- Add the cooked black beans, vegetable stock and cumin, mix to combine and bring to boil over medium heat.
- Simmer for ten minutes, then add the lime juice, fresh mint, ground black pepper and garlic, stir to incorporate and turn off the heat.
- Mash a few black beans with a fork, and mix to incorporate (this step will thicken the stew).
- Divide into serving bowls, and serve warm with boiled egg halves, avocado slices, red onion and diced scallions.