Skip to Content

Black Bean, Fennel, and Tomato Stew

Black Bean, Fennel, and Tomato Stew

Black Bean, Fennel, and Tomato Stew

Jessica Braider
This luscious stew is aromatic and the soft vegetables and rice melt in your mouth. It’s a great sensory experience.
No ratings yet
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Course Main Dish
Cuisine American
Servings 6 servings
Calories 233 kcal

Ingredients
  

  • 1 Tbsp. extra virgin olive oil
  • 1 bulb fennel chopped (about 1 cup), or use 1 sliced endive or celery plus 1 tsp. crushed or ground fennel or anise seed
  • 1 yellow onion chopped
  • 2 cloves garlic minced, about 1 tsp.
  • 28 oz. diced tomatoes with their liquid
  • 1/2 tsp. dried oregano
  • 1 Tbsp. brown sugar optional
  • 1/2 cup conventional brown rice not quick-cooking
  • 1/4 tsp. black pepper
  • 15 oz. reduced-sodium canned black beans with their liquid, or use any variety, or use 1 1/2 cups home-cooked beans for every 15 oz. can
  • 1/2 cup grated or shredded Parmesan cheese

Instructions
 

  • In a stockpot over medium-high heat, heat the oil. Add the fennel, onions, and garlic and sauté them for about 5 minutes.
  • Add the tomatoes, oregano, 3 cups of water, and the brown sugar (optional). Raise the heat and bring it to a boil. Add the rice, reduce the heat to medium-low, cover, and simmer it, stirring occasionally, for 40 minutes.
  • Stir in the pepper and black beans and cook it for a few minutes more until it is heated through.
  • Serve it immediately, topped with plenty of Parmesan cheese, or refrigerate it for up to 3 days, or freeze it for up to 3 months

Slow Cooker Directions:

  • You will need at least a 5L slow cooker to make this recipe. Omit the oil. Reduce the water to 1 cup. Add all the ingredients except the rice and cheese to the slow cooker and cook on low for 6 - 8 hours. Add the rice, stir well, and cook on HIGH for 30 - 45 minutes more, until the rice is tender. Serve it topped with the cheese. (Slow cooker cooking times may vary—Get to know your slow cooker and, if necessary, adjust cooking times accordingly.)

Notes

Do Ahead or Delegate: Chop the fennel and the onion, peel the garlic, shred the cheese if necessary and refrigerate, or fully prepare and refrigerate or freeze the stew.
Scramble Flavor Booster: Use diced tomatoes seasoned with Italian herbs and serve the stew with hot pepper sauce, such as Tabasco.
Tip: To easily remove burnt-on food from your skillet, simply add a drop or two of dish soap and enough water to cover the bottom of the pan and bring to a very low boil for about 10 minutes. This will loosen the food and make it easier to clean.
Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!
 

Nutrition

Calories: 233kcalCarbohydrates: 38gProtein: 10gFat: 6gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 7mgSodium: 454mgPotassium: 728mgFiber: 9gSugar: 8gVitamin A: 291IUVitamin C: 21mgCalcium: 179mgIron: 3mg
Keyword Dairy-Free, Dinner, Fall, Freezer-Friendly, Gluten-Free, High Fiber, Kosher, Low Fat, Main Dish, Make-Ahead, No Added Sugar, Nut-Free, Slow Cooker, Soups & Stews, Vegan, Vegetarian, Winter
Tried this recipe?Let us know how it was!

Sharing is caring!

Recipe Rating




0
    0
    Your Cart
    Your cart is emptyReturn to Shop