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Southwestern Bean and Corn Stew Recipe


Southwestern Bean and Corn Stew Recipe
Jen Hoy
Chunks of vegetables, cumin, corn and cilantro make this hearty soup a great alternative to your typical stewed beans. Black and red beans are strengthening for the kidneys. Serve over creamy polenta, millet or brown rice, with dark leafy salad greens on the side: the enzymes in the salad help to digest the beans.

Prep Time: 15 minutes

Cook Time: 1 hour

Total Time: 1 hour, 15 minutes


  • 1 cup black beans, and 1 cup red beans, soaked in water overnight
  • 1-2” piece of kombu
  • 3 ears of corn, or 1 package organic frozen corn, thawed
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 stalk of celery, chopped
  • 2 carrots, cut in 1/2 “ chunks
  • 2 cloves of garlic, chopped fine
  • 1 ½ teaspoons ground cumin
  • 1 bay leaf
  • 1 pinch dry oregano
  • Sea salt
  • ½ cup chopped cilantro leaves


Drain beans. Place in large saucepan with kombu and water to cover. Bring beans to a boil, cover, reduce heat and cook 60 minutes.

Meanwhile, steam corn for 7 minutes and cut kernels off the cob; set aside.

Heat olive oil in a large skillet over medium heat. Add onion, celery, carrots, and garlic and sauté 5 minutes, until onions are translucent.

Add cumin, stir one minute, and add this mixture to the black beans, along with the bay leaf, oregano, and two pinches of salt.

Stir well, cover and cook beans an additional 30 minutes, until very tender, adding more water if the beans are drying out.

Adjust seasoning if needed, remove kombu and bay leaf, and add corn. Cook another five minutes. Stir in cilantro and serve.

Serves 4

Copyright 2008 by Jen Hoy

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