Recipe reprinted with permission from Feeding Young Athlete by Cynthia Lair
(Moon Smile Press, 2002) . Serve this yummy stew over polenta or brown rice for a delicious, nutrient-rich meal. Mexican seasoning blends come in bulk or spice bottles at the grocery store. They are usually a combination of cumin, oregano, peppers and other spices that offer a Southwestern flavor to dishes. Muir Glen makes excellent fire-roasted organic canned chopped tomatoes with green chilies which are excellent in this recipe.
Ingredients
- 1 tablespoon extra-virgin olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ground cumin
- 2 teaspoons Mexican seasoning
- 2 teaspoons dried, crushed dulse
- 1 cup dried black beans, soaked overnight (or for 6-8 hours)
- 1 dried chipotle chili
- 2 cups soup stock or water
- 1 – 2 teaspoons sea salt
- 1/2 cup fresh or frozen corn kernels
- 1/2 cup chopped tomatoes with green chilies
- 1/3 cup chopped cilantro
- lime
- sour cream
Instructions
Heat oil in a pressure cooker or dutch oven. Add onion, garlic, cumin, and Mexican seasoning and sauté until onions are soft. Drain soaking water off beans. Add soaked beans, chipotle chili and stock or water to onions and spices. Lock lid, raise heat and bring up to pressure. Once pressure is established, lower the heat to hold pressure steady and set timer for 30 minutes. The stew can also be simmered, not pressure-cooked, and it takes about 55-60 minutes (or more). Once the heat if off and the pressure has come down, open the lid. Add salt to taste. Add corn, tomatoes, and cilantro. Serve garnished with a squeeze of lime and sour cream dollop if desired. Preparation time: 40 minutes or more. Makes 4 servings
Notes: Dulse is a sea vegetable. It helps reduce the flatulence factor of the beans as well as adding rich minerals to the dish. You can purchase seaweeds at most health food stores. Of course soaking and changing the water will also help with the flatulence, but not add in the minerals and nutrients.
