Sunday, October 28, 2012

Roasted Garlic Black Bean Stew

It was supposed to be only part of the roasted garlic going into this dish but in the end, it's an entire whole bulb of garlic (about 6-8 cloves) into this Roasted Whole-Garlic Black Bean Stew.

Garlic-ky!!!


Black beans is a great way to up the intake of fiber and protein; also relatively nutritious among beans/legumes especially when it is rich in potassium and iron (folate).

In Asia, black beans are widely used for improving skin and in hair care rejuvenation. The most important nutritional aspect is an abundance of Vitamin E (and anthocyanin) in the black skin of the beans. Interestingly, due to known research in Chinese medicine that the liver and kidneys play an important role in maintaining healthy hair - minimizing hair loss and greying hair; the nutrition in black beans' skin also helps strengthen the kidneys and maintain a healthy liver - leading to healthy beautiful hair.


I totally love the idea of carbs, proteins, fiber all in a bowl.


Roasted Whole-Garlic Black Bean Stew
Toast pinch of fennel, cumin in a pot. Add some oil and aromatize 3-4 slices of ginger, 1/2 onion already diced, with dash of ground coriander, turmeric, red pepper, black pepper and white pepper. Add in 2 carrots diced to bite-sizes and continue to saute. After about 5 minutes, add 1 tomato chopped to bite-size, and continue to sweat all of these aromatics and veggies in the pot. After about 5-8 minutes with flavors combining, add water (broth if you wish or have) to constitute the stew liquid. Then add about 1 cup of black beans + black eyed pea (dried beans, already soaked overnight) into the pot. Allow the beans mixture to come to a boil then turn down the heat and simmer at low-medium heat for about 30-45 minutes, till the black  beans are tender. Add  the roasted (mashed) garlic towards the end of cooking and mix well into the mixture, simmering for additional 5-8 minutes. Salt to taste. Add fresh rosemary and thyme as herbs.

To make it a one-dish meal, I also added some quinoa and barley halfway cooking the beans (at about the 30th-minute mark during the estimated 45-minute cooking time of the beans). By the time the beans turn tender, the quinoa and barley are also cooked. This idea of adding quinoa into this one-pot stew making it a one-dish meal, was inspired from Quinoa Chowder at Eats Well with Others.







Hmmm...so I have nothing left of the roasted whole-garlic for other recipes. But it's ok as I can always roast it again :)

Sharing Black Beans as legume in MLLA hosted by When My Soup Came Alive, also sharing soup with Hearth and Soul, and Souper Sunday.






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