This Black Bean Cauliflower Stew is a cozy dish filled with tender cauliflower and hearty black beans. It’s packed with flavors from spices and fresh veggies!
I love how comforting this stew feels, especially on chilly days. Plus, it’s super easy to whip up—just throw everything in a pot and let it simmer. Delicious!
Key Ingredients & Substitutions
Cauliflower: This is the star of the dish! You can swap it with broccoli or zucchini if you’re looking for different flavors or textures. Both work well and will still give you that comforting stew vibe.
Black Beans: Canned black beans save time, but you can also use dried beans if you prefer. Just remember to soak and cook them beforehand. Other beans like kidney beans or chickpeas can work in a pinch!
Spices: The cumin and turmeric give great flavor, but if you don’t have them, try using curry powder instead. It will add a nice twist! Just be careful about how much you add, as it can be quite strong.
Vegetable Broth: If you don’t have broth, water works. For more flavor, add a splash of soy sauce or a bit of salt while it simmers. Low-sodium options are great for controlling the salt level.
Fresh Cilantro: While cilantro adds freshness, you can skip it if you’re not a fan. Parsley or even green onions can add a nice touch too!
How Do I Sauté Vegetables Perfectly in a Stew?
Sautéing is a key step to build flavor in your stew. Here’s how to sauté your veggies perfectly:
- Heat the oil in a large pot over medium heat. Make sure it’s hot before adding the onions.
- Add onions first, cooking until they’re translucent. This usually takes about 3-4 minutes.
- Next, add garlic and other harder vegetables like bell peppers and carrots. Cook for another 5 minutes so they soften but don’t turn mushy.
- Stir occasionally to prevent sticking and ensure even cooking.
- Once everything is softened, you can proceed with adding spices and liquid. This step adds depth to your dish!
With these tips, your Black Bean Cauliflower Stew will be flavorful and delicious every time! Enjoy making it!
Black Bean Cauliflower Stew
Ingredients You’ll Need:
- 1 tablespoon olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, chopped
- 2 medium carrots, chopped
- 1 small head of cauliflower, cut into florets
- 1 (15 oz) can black beans, drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon turmeric powder
- 1/2 teaspoon paprika
- 1/4 teaspoon chili powder (optional, for heat)
- 3 cups vegetable broth
- Salt and pepper, to taste
- Fresh cilantro leaves, for garnish
- Cooked white rice, for serving
How Much Time Will You Need?
This Black Bean Cauliflower Stew takes about 10 minutes of prep and 30 minutes of cooking time, so you’ll be enjoying this wholesome dish in about 40 minutes total. Perfect for a warm and comforting meal!
Step-by-Step Instructions:
1. Sauté the Aromatics:
Start by heating the olive oil in a large pot over medium heat. Once hot, add the diced onion and sauté for about 3-4 minutes until translucent. This creates a lovely base for your stew.
2. Add More Veggies:
Next, stir in the minced garlic, chopped red bell pepper, and carrots. Cook for another 5 minutes, stirring occasionally, until the veggies begin to soften. They’ll start to smell amazing!
3. Incorporate the Cauliflower:
Add the cauliflower florets to the pot and cook for another 3 minutes, stirring gently to combine everything well. This will keep the veggies vibrant and crisp.
4. Spice It Up:
Now it’s time to add flavor! Sprinkle the ground cumin, turmeric powder, paprika, and chili powder (if you like some heat) over the vegetables. Stir well to coat everything with those wonderful spices.
5. Add Broth and Beans:
Pour in the vegetable broth and add the rinsed black beans. Give everything a good stir to combine all the ingredients and bring everything together.
6. Simmer to Perfection:
Bring the stew to a gentle boil. After it boils, reduce the heat to low. Cover the pot and let it simmer for about 20 minutes, or until the cauliflower and carrots are tender and delicious.
7. Season and Serve:
Once the vegetables are cooked to your liking, season the stew with salt and pepper to taste. Serve it hot, topped with fresh cilantro leaves, and pair it with cooked white rice on the side for a complete meal.
Enjoy your hearty and flavorful Black Bean Cauliflower Stew! It’s perfect for any day and sure to satisfy!
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Can I Use Frozen Cauliflower for This Stew?
Absolutely! You can use frozen cauliflower florets directly in the stew. Just add them into the pot without thawing, but be aware that the cooking time may increase by a few minutes to ensure they’re fully tender.
How Do I Store Leftovers?
Leftovers can be stored in an airtight container in the fridge for up to 3 days. To reheat, simply warm it up on the stove over low heat or in the microwave, adding a splash of water or broth if it seems too thick.
Can I Make This Stew Spicier?
Yes! If you want extra heat, increase the chili powder or add some diced jalapeños. You can also serve it with a hot sauce of your choice on the side for those who like it spicy!
Is There a Vegan Substitute for Olive Oil?
If you’re looking to substitute olive oil, you can use any plant-based oil like coconut oil or avocado oil. They both work well for sautéing without compromising flavor!
