Lentil Vegetable Stew with Whole Wheat Crackers and Mixed Salad

Ingredients

• 1 cup black beans (dried)
• 2 tbsp olive oil
• 1 pcs onion (medium, finely chopped)
• 1 pcs bell pepper (red, diced)
• 4 pcs garlic (cloves, minced)
• 1 tbsp chili powder
• 2 tsp cumin powder
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 5 cup water (4 cups for the soup, 1 cup for cooking beans)
• 2 tbsp lime juice (freshly squeezed)
• 0.5 tsp salt
• 0.5 tsp black pepper (freshly ground)
• 0.25 cup cilantro (fresh, chopped, for garnish)
• 1 pcs avocado (medium, diced, for garnish)

Instructions

1. 1

   Prepare and cook the beans

   • Rinse the dried black beans and soak them in a large bowl with plenty of water for at least 8 hours or overnight.
   • Drain the soaked beans and rinse them again.
   • Add the beans to a pressure cooker with 1 cup of fresh water. Secure the lid and cook on high pressure for 25-30 minutes.
   • Allow the pressure to release naturally. The beans should be tender. Set aside.
2. 2

   Sauté the aromatics

   • Heat the olive oil in a large pot or Dutch oven over medium heat.
   • Add the chopped onion and bell pepper. Sauté for 5-7 minutes until softened.
   • Add the minced garlic and cook for another minute until fragrant.
3. 3

   Bloom the spices

   • Stir in the chili powder, cumin powder, smoked paprika, and dried oregano.
   • Cook for 1 minute, stirring constantly, until the spices are fragrant. This deepens their flavor.

Ingredients

• 1 lb Green Beans (Fresh, ends trimmed)
• 2 cup Water (For steaming, will not be consumed)
• 1 tbsp Olive Oil (Extra virgin recommended)
• 0.25 tsp Salt (Or to taste)
• 0.25 tsp Black Pepper (Freshly ground)

Instructions

1. 1

   Prepare the Green Beans

   • Rinse the green beans thoroughly under cold running water.
   • Pat them dry with a paper towel.
   • Snap or trim the tough stem ends off each bean.
2. 2

   Set Up the Steamer

   • Pour about 1-2 inches of water into a large pot or saucepan.
   • Place a steamer basket inside, ensuring the water level is below the bottom of the basket.
   • Bring the water to a rolling boil over medium-high heat.
3. 3

   Steam the Green Beans

   • Carefully place the trimmed green beans into the steamer basket, arranging them in a single layer if possible.
   • Cover the pot with a tight-fitting lid and reduce the heat to medium.
   • Steam for 5-7 minutes. The beans are done when they are bright green and crisp-tender (easily pierced with a fork but still have a slight bite).
4. 4

   Season and Serve

   • Turn off the heat and carefully remove the steamer basket from the pot.
   • Transfer the hot green beans to a serving bowl.
   • Immediately drizzle with olive oil and sprinkle with salt and freshly ground black pepper.
   • Toss gently to coat evenly and serve warm.