Black Bean, Fennel, and Tomato Stew
This luscious stew is aromatic and the soft vegetables and rice melt in your mouth. It’s a great sensory experience.
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 (or use any variety)(or use 1 1/2 cups home-cooked beans for every 15 oz. can), with their liquid
- 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.
Nutritional Information Per Serving (% based upon daily values): Calories 190, Total Fat: 4g, 7%; Saturated Fat: 2g, 7%; Cholesterol: 5mg, 1%; Sodium: 560mg, 23%; Total Carbohydrate: 32g, 11%; Dietary Fiber: 9g, 36%; Sugar: 11g; Protein: 9g
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