Healthy Mexican Stew
Warm, comforting, and packed with wholesome flavors, this Healthy Mexican Stew is the ultimate nutritious one-pot meal that’s perfect for any day of the week. Bursting with vibrant vegetables like zucchini, carrots, and red bell peppers, this plant-based recipe features protein-rich black beans simmered in a seasoned broth infused with smoky paprika, ground cumin, and chili powder. A tangy squeeze of fresh lime juice and a sprinkle of chopped cilantro give the dish a refreshing finishing touch. Quick to make with just 15 minutes of prep time, this hearty vegan stew is ideal for a satisfying dinner or meal prep, and it pairs beautifully with warm tortillas or a bed of brown rice. Low in sodium and full of flavor, this recipe is a must-try for fans of healthy Mexican-inspired dishes!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 2 medium carrot, peeled and diced
- 15 ounces canned black beans, rinsed and drained
- 14 ounces canned diced tomatoes (no-salt added)
- 4 cups low-sodium vegetable broth
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 1 tablespoon fresh lime juice
- 0.25 cup fresh cilantro, chopped (for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced yellow onion and sauté for 2-3 minutes, until softened.
Stir in the minced garlic and cook for another minute until fragrant.
Add the diced red bell pepper, zucchini, and carrots. Sauté for 4-5 minutes until the vegetables begin to soften.
Stir in the ground cumin, smoked paprika, chili powder, dried oregano, salt, and black pepper. Cook the spices with the vegetables for 1-2 minutes to enhance their flavor.
Pour in the canned diced tomatoes and low-sodium vegetable broth. Stir to combine.
Add the rinsed and drained black beans to the pot and bring the mixture to a boil.
Once boiling, reduce the heat to low and let the stew simmer for 20 minutes, stirring occasionally to prevent sticking.
After 20 minutes, stir in the fresh lime juice to brighten the flavors.
Taste the stew and adjust seasoning as needed.
Serve hot, garnished with fresh cilantro. Enjoy with a side of warm tortillas or over brown rice for a complete meal.
Nutrition Facts
Calories |
167 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.3 g | 7% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 420 mg | 18% | |
| Total Carbohydrate | 25.0 g | 9% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 6.6 g | ||
| Protein | 6.2 g | 12% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 80 mg | 6% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 668 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
