Equipment
Ingredients
Aromatics and Spices
- 15 ml olive oil, cold
- 1 yellow onion, diced
- 3 garlic, minced
- 1 jalapeno, finely diced, seeds removed for milder flavor
- 5 g ground cumin
- 3 g smoked paprika
- 5 g chili powder
- 2 g dried oregano
Stew Base
- 500 g black beans, canned, drained and rinsed
- 400 g diced tomatoes, canned, with juices
- 250 ml vegetable broth
- 4 g kosher salt
Garnish
- 1 lime, juiced
- 10 g fresh cilantro, roughly chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 205 kcal
- Protein
- 10 g
- Carbohydrates
- 33 g
- Fat
- 5 g
- Fiber
- 12 g
- Sugar
- 5 g
- Sodium
- 797 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 3 g
- Polyunsaturated Fat
- 1 g
- Potassium
- 568 mg
- Calcium
- 91 mg
- Iron
- 4.1 mg
- Magnesium
- 60 mg
- Phosphorus
- 170 mg
- Zinc
- 1.0 mg
- Vitamin A
- 58 mcg
- Vitamin C
- 15 mg
- Vitamin E
- 2.4 mg
- Vitamin K
- 19 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.24 mg
- Riboflavin
- 0.22 mg
- Niacin
- 1.3 mg
- Folate
- 89 mcg
- Water
- 204 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Dice the onion, mince the garlic, and finely chop the jalapeno using a chef's knife and cutting board.
Heat olive oil in a Dutch oven over medium-high heat around 190°C/375°F. Add the diced onion and jalapeno, sweating them until the onion is translucent and softened.
Add the minced garlic, ground cumin, smoked paprika, chili powder, and dried oregano to the pot. Stir constantly with a wooden spoon to toast the spices until highly fragrant, ensuring they do not burn.
Pour in the drained black beans, diced tomatoes with their juices, vegetable broth, and kosher salt. Stir to deglaze any stuck bits from the bottom of the pot. Bring the mixture to a boil, then reduce heat to maintain a gentle simmer at roughly 90°C/195°F.
Remove the pot from the heat. Stir in the fresh lime juice and roughly chopped cilantro. Taste and adjust seasoning if necessary, then ladle into bowls.
Chef's Notes
- Toasting dry spices in hot oil is a technique known as blooming. It unlocks fat-soluble flavor compounds, making the spices taste much deeper and more complex than if added directly to liquid.
- For a richer, creamier texture without dairy, puree about 200g of the stew in a blender and stir it back into the pot during the simmer phase.
- The quality of canned tomatoes dramatically impacts the final flavor. Look for fire-roasted varieties to add a complimentary smoky layer that pairs perfectly with the paprika.
- This stew is highly versatile. Once it cools and thickens in the refrigerator, it makes an excellent filling for tacos, burritos, or enchiladas the next day.
Storage
Refrigerator: 4 days — Store in an airtight container; flavors will continue to develop and deepen overnight.
Freezer: 3 months — Freeze in individual portions. Texture of beans may soften slightly upon thawing.
Reheating: Reheat gently on the stovetop over medium heat until bubbling, or microwave in 1-minute bursts, stirring in between.
Troubleshooting
Stew is too watery or thin
Cause: Not enough reduction time, or excess liquid from the canned beans
Fix: Use the back of a wooden spoon to mash a quarter of the beans against the side of the pot, then simmer uncovered for 5 more minutes
Prevention: Drain and rinse beans thoroughly before adding to the pot
Spices taste bitter or burnt
Cause: Spices were toasted at too high a heat or for too long without liquid
Fix: Cannot be completely fixed, but adding a pinch of sugar and a splash of vinegar can help balance mild bitterness
Prevention: Keep spices moving constantly and have your liquid ingredients ready to pour in immediately
Cultural Context
Rooted in the diverse culinary traditions of Mexico, bean and tomato-based stews have long been a staple of indigenous diets. Frijoles de la olla and similar rustic preparations combine native ingredients to provide a complete, inexpensive, and deeply comforting meal. This modern weeknight adaptation honors those flavor profiles while optimizing for speed.
