Simple Stewed Black Beans

Ingredients

• 1 smallwhite onion
• a splashlight cooking oil
• a pinch, plus more to tastesea salt
• 1 clovegarlic
• 1/4 tspsweet smoked paprika
• 1/4 tspground cumin
• 1/4 tspCajun spice mix
• 1 tbsptomato puree (tomato paste)
• 1 x 400 g canblack beans in water
• to taste (optional)cubed avocado, for topping
• 1/2 small (optional)red onion, finely chopped for topping
• a small handful (optional)fresh chives, finely chopped for topping

Instructions

1. 1

   Soften the onion

   Peel and finely chop the white onion. Cook it in a splash of light oil with a pinch of salt over medium heat for about 5 minutes, until soft and only just beginning to colour.

2. 2

   Add the spices

   Peel and finely chop the garlic, then stir it into the pan with the spices. Cook for 1–2 minutes until fragrant, then mix in the tomato puree and cook for another 1–2 minutes.

3. 3

   Simmer the beans

   Add the black beans with all their liquid and stir to combine. Turn the heat down to medium-low and simmer gently for 20 minutes, stirring regularly, until the beans begin to break apart and the mixture thickens enough to spoon. For an enchilada filling, cook them longer if you want them thicker.

4. 4

   Season and serve

   Season to taste with a generous amount of sea salt, then serve with your chosen toppings.

What are stewed black beans?

Black beans are a staple in Mexican cooking, served in many forms, from simple sides to fillings for tacos and enchiladas. This version simmers canned beans with aromatics and spices for a straightforward, one-pan dish.

The beans’ canning liquid stays in the pan, helping create a savoury sauce as the beans cook. A little tomato puree adds depth, while the beans themselves thicken the mixture as some start to break apart.

Nutrition and macros by portion

The nutrition label shows one serving as written: 430 calories, 25g protein, 78g carbs, 6g fat.

Most of the carbohydrates and fibre come from the black beans, which also provide most of the protein. The oil contributes most of the fat, while the optional avocado adds more; serve the beans with vegetables or a fresh salad to round out the plate.

Build flavour with aromatics

Onion: Cook it gently until soft and only just beginning to colour; this gives the beans a sweet, savoury base without rushing the first step.

Garlic and spices: Add these after the onion and give them a minute or two in the pan. Their fragrance is a useful cue that they are ready for the tomato puree.

Keep the canning liquid

Beans: Add the beans and their liquid together, rather than draining the can. The liquid combines with the tomato and softened beans to make the stewed mixture spoonable.

Tomato puree: Cook it briefly with the aromatics before adding the beans. This incorporates it into the flavour base rather than leaving it to mix in at the end.

Simmer for the right texture

Heat: Once the beans are in, lower the pan to medium-low and let them simmer gently. Stir regularly so the mixture cooks evenly.

Doneness: The beans should be starting to break apart and the sauce should be thick enough to spoon. For enchiladas, simmer for longer if you prefer a firmer, thicker filling.

Season and finish

Salt: The recipe adds salt at the beginning and again at the end, so taste before serving and adjust to your liking.

Toppings: Cubed avocado, finely chopped red onion and chives are optional ways to finish the bowl. Add whichever you have on hand.

Ways to serve the beans

As a side: Serve the beans alongside a main meal, or spoon them into warm bowls and add toppings.

As a filling: Use the thicker beans in tacos or vegan enchiladas. If needed, simmer them for a little longer before filling.

Recipe notes & tips

• Keep the onion over medium heat so it softens before it starts to colour much.
• Stir the spices into the hot onion and garlic until fragrant, but do not let them scorch.
• Add all the liquid from the can to help the beans form a sauce as they simmer.
• Stir regularly during the simmer so the beans cook evenly.
• For a thicker filling, leave the beans on the heat for longer and stir as they reduce.
• Taste before adding the final salt, as the beans and their liquid may already be seasoned.

Variations

• Add lime: Serve with a squeeze of lime for a bright finish.
• Use fresh chilli: Stir in finely chopped chilli with the garlic for extra heat.
• Make it smoky: Add a little extra smoked paprika to the spice mix.
• Add coriander: Finish with chopped fresh coriander in place of, or alongside, the chives.
• Serve with rice: Spoon the beans over rice for a more substantial bowl.

Common mistakes to avoid

• Cooking the onion too quickly: Keep the heat at medium so it softens before browning.
• Scorching the spices: Stir them in and cook only until fragrant before adding the tomato puree.
• Draining the beans: Keep the canning liquid in the pan to help create the sauce.
• Skipping regular stirring: Stir during the simmer to prevent uneven cooking and sticking.
• Stopping too early for a filling: Simmer longer if the beans need to be thicker for enchiladas.

How to store

Cool leftovers promptly and store them in an airtight container in the fridge for up to 3 days. Reheat gently in a pan, stirring regularly; add a splash of water if the beans have thickened too much.

Frequently asked questions