Ingredients with Measurements:
- 1 cup dried tepary beans
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 red bell pepper, chopped
- 1 green bell pepper, chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 can (14.5 ounces) diced tomatoes, undrained
- 3 cups vegetable broth
- 1 cup frozen corn kernels
- 1/4 cup chopped fresh cilantro
Special Equipment Needed:
- Large pot or Dutch oven
- Wooden spoon or spatula
Step-by-Step Instructions:
1. Rinse the dried tepary beans and soak them in water overnight.
2. Drain the soaked beans and rinse them again.
3. Heat the olive oil in a large pot or Dutch oven over medium heat.
4. Add the chopped onion and minced garlic, and sauté for 2-3 minutes until fragrant.
5. Add the chopped red and green bell peppers, and sauté for another 2-3 minutes until softened.
6. Add the ground cumin, smoked paprika, dried oregano, salt, and black pepper, and stir to combine.
7. Add the diced tomatoes (undrained) and vegetable broth, and stir to combine.
8. Add the soaked and rinsed tepary beans, and bring the mixture to a boil.
9. Reduce the heat to low, cover the pot, and simmer for 1-2 hours until the beans are tender.
10. Add the frozen corn kernels and chopped cilantro, and stir to combine.
11. Simmer for another 10-15 minutes until the corn is heated through.
12. Serve hot and enjoy!
- Time:
Preparation time: 10 minutes (plus overnight soaking)
- Cooking time: 2-3 hours
Temperature:
- Simmer over low heat
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 225
- Fat: 4g
- Carbohydrates: 39g
- Fiber: 10g
- Protein: 10g
Substitutions for ingredients:
- Tepary beans can be substituted with pinto beans or black beans.
- Vegetable broth can be substituted with chicken broth or beef broth.
- Frozen corn kernels can be substituted with canned corn or fresh corn.
Variations:
- Add diced potatoes or sweet potatoes for a heartier stew.
- Add diced carrots or celery for extra vegetables.
- Add a can of drained and rinsed chickpeas for extra protein.
Tips and Tricks:
- Soaking the beans overnight will help them cook faster and more evenly.
- If the stew is too thick, add more vegetable broth or water to thin it out.
- If the stew is too thin, simmer it uncovered for a few more minutes to thicken it up.
Storage Instructions:
- Store leftover stew in an airtight container in the refrigerator for up to 4 days.
Reheating Instructions:
- Reheat the stew in a pot over low heat, stirring occasionally, until heated through.
Presentation Ideas:
- Serve the stew in individual bowls, garnished with a sprig of fresh cilantro.
- Serve the stew with a side of crusty bread or tortilla chips.
Garnishes:
- Fresh cilantro
- Sliced avocado
- Sour cream
- Shredded cheese
Pairings:
- Crusty bread
- Tortilla chips
- Rice
Suggested Side Dishes:
- Green salad
- Roasted vegetables
- Grilled corn on the cob
Troubleshooting Advice:
- If the beans are still hard after simmering for 2-3 hours, continue to simmer them until they are tender.
- If the stew is too salty, add more water or vegetable broth to dilute the saltiness.
Food Safety Advice:
- Make sure to soak the beans overnight to reduce cooking time and ensure they are fully cooked.
- Store leftover stew in the refrigerator within 2 hours of cooking.
Food History:
- Tepary beans are a traditional Native American crop that has been grown in the Southwest United States for thousands of years.
Flavor Profiles:
- Savory
- Smoky
- Spicy
- Earthy
Serving Suggestions:
- Serve the stew as a main course for lunch or dinner.
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Region: Native American