SPICY BEAN AND CORN STEW

SPICY BEAN AND CORN STEW

Spicy Bean and Corn Stew 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, high-fibre meal that delivers warmth and comfort in every bite. 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 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

• ¼ cup canned black beans, drained and rinsed

• ¼ cup canned kidney beans, drained and rinsed

• ¼ cup sweetcorn (frozen or canned)

• ½ cup chopped tomatoes (canned or fresh)

• ½ tsp chilli powder

• 1 cup vegetable broth

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 162.4 kcal

• Fat: 1.5 g

• Saturated Fat: 0.3 g

• Carbohydrate: 30.8 g

• Sugar: 5.8 g

• Sodium: 1080.2 mg

• Fiber: 9.4 g

• Protein: 9.2 g

• Calcium: 70.8 mg

• Iron: 2.7 mg

• Potassium: 667 mg

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.

PREP TIME

5 minutes

COOKING TIME

20 minutes

TIPS

Here are some helpful tips for Spicy Bean and Corn Stew:

• Balance The Spice: Start with ½ tsp 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, 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

• Fridge 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 fridge 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.