Rosemary Brussels Sprouts

This recipe brings together the wholesome goodness of beans, potatoes, and aromatic spices in a flavorful and nourishing stew. Perfect for a quick and satisfying meal, this Black Bean and Potato Stew offers a delightful blend of textures and flavors. Whether enjoyed on its own or served over a bed of rice, this dish is a hearty option that can be prepared in just 24 minutes. With a balance of protein, carbohydrates, and essential nutrients, it’s not only delicious but also nutritious.

Preparation Time: 5 minutes

Cooking Time: 19 minutes

Total Time: 24 minutes

Servings: 4

INGREDIENTS:

• 7 oz baby new potatoes
• 1 tbsp oil
• ½ onion, finely diced
• 1 ¼ cups canned black beans, drained
• 1 ¼ cups canned kidney beans, drained
• 3 cloves garlic, minced
• 1 tbsp pureed ginger
• 2 large tomatoes, chopped
• 1 tbsp tomato puree
• Salt and black pepper to taste
• 1 cup vegetable stock
• ½ tbsp cornstarch
• 1 tbsp water
• 1 large handful arugula
• Cooked rice, to serve (optional)

INSTRUCTIONS:

1. Cut the baby new potatoes into quarters and toss them with cooking oil.
2. Place the potatoes in the air fryer basket and cook.
3. Add the finely diced onion to the basket and continue air frying for an additional 4 minutes.
4. Transfer the potatoes and onions to a saucepan and place over medium heat.
5. Add minced garlic, pureed ginger, drained black beans, kidney beans, chopped tomatoes, tomato puree, and season with salt and black pepper.
6. Pour in the vegetable stock and stir the mixture well.
7. In a separate bowl, mix cornstarch with water to create a slurry, then pour it into the pan to thicken the stew.
8. Allow the mixture to simmer for 15 minutes, allowing the flavors to meld together.
9. Add the arugula to the stew and cook for an additional 4 minutes until the arugula wilts.
10. If desired, serve the stew over cooked rice for an extra satisfying meal.

TIPS:

• Customize with Vegetables: While the recipe is delicious as-is, you can enhance its nutritional value by adding your favorite vegetables. Bell peppers, carrots, spinach, or even zucchini can be great additions, bringing more color, flavor, and vitamins to the dish.
• Adjust Spice Level: The amount of ginger and black pepper can be adjusted according to your taste preferences. If you enjoy a spicier kick, increase the amount of ginger or add a pinch of red pepper flakes for an extra zing.
• Freshness Boost: Just before serving, consider squeezing a bit of fresh lime or lemon juice over the stew. This will add a burst of brightness to the flavors and balance out the richness.
• Storage and Reheating: If you have leftovers, store them in an airtight container in the refrigerator. The stew can stay fresh for up to 2-3 days. When reheating, gently warm it on the stovetop over low to medium heat to prevent overcooking the ingredients.
• Serve with Variation: While the stew is delightful on its own, serving it over a bed of cooked rice can create a heartier meal. The rice will soak up the flavorful sauce and provide additional sustenance.
• Experiment with Garnishes: Elevate the presentation by adding fresh chopped herbs like cilantro or parsley as a garnish. A dollop of yogurt or a sprinkle of grated cheese can also add an extra layer of taste and texture.
• Texture Balance: If you prefer a chunkier stew, don’t hesitate to leave some of the potatoes slightly larger when cutting them. This will give the dish a more rustic feel.
• Texture of Arugula: Arugula adds a peppery and slightly bitter note to the stew. If you’d like a milder flavor, you can substitute it with baby spinach or kale.
• Cooking Variations: If you don’t have an air fryer, you can roast the potatoes in the oven until they are crispy. Similarly, the stew can be cooked on the stovetop or in a slow cooker for a longer, more hands-off cooking process.
• Double the Batch: If you love the flavors of this stew, consider making a larger batch and freezing portions for future meals. This can be a convenient way to enjoy a homemade, wholesome dish even on your busiest days.

NUTRITION:

• Calories: 398
• Total Fat: 13.8 g
• Saturated Fat: 5.1 g
• Cholesterol: 200 mg
• Sodium: 272 mg
• Total Carbs: 53.6 g
• Fiber: 1 g
• Sugar: 1.3 g
• Protein: 11.8 g