BEAN AND SWEET CORN STEW WITH TOMATO BROTH

BEAN AND SWEET CORN STEW WITH TOMATO BROTH

Bean And Sweet Corn Stew With Tomato Broth is a bold and satisfying vegan dish perfect for lovers of heat and hearty texture. This stew combines creamy black beans, kidney beans and sweet corn with juicy chopped tomatoes and a rich vegetable broth, all brought to life by a touch of chilli powder. It’s a protein-packed and high-fibre meal that delivers warmth and comfort in every bite. Bean And Sweet Corn Stew With Tomato Broth is made with its vibrant colour, smoky-spicy flavour and naturally gluten-free ingredients. This stew is a delicious and nourishing one-pot option for solo dinners or quick weekday lunches. The balance between the earthy beans and sweet corn, set against a subtly spicy tomato base, makes for a deeply satisfying bowl. Serve it as it is, over rice or topped with avocado and fresh lime for an extra boost of flavour and freshness.

RECIPE CATEGORY

Dinner

SERVING SIZE

1

CUISINE

Mexican

PREPARATION/TECHNIQUES

Stew

OCCASION/HOLIDAY

Cinco De Mayo

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, High Fibre, Wheat / Gluten-Free, Low Fat, Quick & Easy, Low/No Sugar

DISH TYPE

Soup / Stew

INGREDIENTS

• 45 grams | 1.59 ounces | ¼ cup black beans
• 45 grams | 1.59 ounces | ¼ cup kidney beans
• 40 grams | 1.41 ounces | ¼ cup corn
• 60 grams | 2.12 ounces | ½ cup chopped tomatoes
• 5 grams | 0.02 ounces | ½ teaspoon chilli powder
• 240 millilitres | 8.11 fluid ounces | 1 cup vegetable broth
• 36 grams | 0.01 ounces | 1 pinch salt
• 0.1 gram | 0.00 ounces | 1 pinch black pepper

FULL NUTRITIONAL INFORMATION

• Calories: 249 kilocalories
• Total Fat: 2.6 grams
• Saturated Fat: 0.4 grams
• Carbohydrates: 44.7 grams
• Fibre: 10.1 grams
• Sugar: 6.2 grams
• Protein: 13.1 grams
• Sodium: 382 milligrams
• Calcium: 89 milligrams
• Iron: 4.3 milligrams
• Potassium: 715 milligrams

PREPARATION

• Combine Ingredients: In a medium saucepan, add the black beans, kidney beans, corn, chopped tomatoes and vegetable broth.
• Add Seasonings: Stir in the chilli powder and season with salt and pepper. Mix well to combine.
• Simmer: Bring the stew to a boil, then reduce the heat to low and simmer uncovered for 15 to 20 minutes.
• Stir Occasionally: Stir occasionally to prevent sticking and to allow the flavours to meld together.
• Adjust And Serve: Taste and adjust seasoning if needed. Serve hot, optionally garnished with coriander or avocado.

PREPARATION TIME

5 minutes

COOKING TIME

20 minutes

TIPS

Here are some helpful tips for Bean And Sweet Corn Stew With Tomato Broth:

• Balance The Spice: Start with ½ teaspoon of chilli powder and add more if you enjoy extra heat.
• Use Leftovers: This recipe is perfect for using up leftover beans or corn from other meals.
• Make It Chunky: Keep the vegetables roughly chopped for a rustic stew texture.
• Layer The Flavour: Add a dash of cumin or smoked paprika for extra depth.
• Topping Ideas: Garnish with avocado, lime wedges or a dollop of plant-based yoghurt to contrast the heat.

VARIATIONS

• Add Grains: Stir in cooked quinoa or bulgur for added fibre and texture.
• Include Greens: Toss in a handful of spinach or chopped kale near the end of cooking.
• Creamy Version: Add a spoonful of coconut milk or cashew cream for a smooth and creamy stew.
• Extra Protein: Add crumbled tempeh or tofu cubes for a more substantial meal.
• Roast It: Use fire-roasted tomatoes to introduce a smoky element to the dish.

PREPPING AND STORAGE

• Refrigerate Storage: Cool and store in an airtight container for up to 4 days. Reheat on the stove or in the microwave until steaming hot.
• Freezer Friendly: Freeze in a sealed, labelled container for up to 1 month. Thaw in the refrigerator overnight and reheat gently.
• Batch Cooking Tip: This stew scales easily, double or triple the ingredients and store in individual portions for grab-and-go meals throughout the week.