Mid-America Regional Corn and Black Bean Stew
A hearty vegetarian stew featuring sweet corn and black beans with smoky paprika and fresh herbs, inspired by Mid-America flavors. This american-inspired vegetarian ready in about 45 minutes pairs olive oil, yellow onion, red bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 280 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 1 medium, diced red bell pepper
- 3 minced garlic cloves
- 1 tablespoon ground smoked paprika
- 1 teaspoon ground cumin
- 2 cups cooked or canned, drained and rinsed black beans
- 2 cups fresh or frozen corn kernels
- 3 cups vegetable broth
- 1 cup, canned diced tomatoes
- 1/4 cup chopped fresh cilantro
- 2 tablespoons lime juice
- 1 teaspoon salt
- 1/2 teaspoon black pepper
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Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Heat 2 tablespoons olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and 1 medium diced red bell pepper, sautéing for 5 minutes until softened and translucent.
- Step 2: Stir in 3 minced garlic cloves, 1 tablespoon ground smoked paprika, and 1 teaspoon ground cumin, cooking for 1 minute until fragrant.
- Step 3: Add 2 cups black beans, 2 cups corn kernels, 3 cups vegetable broth, and 1 cup diced tomatoes to the pot. Bring to a boil, then reduce heat to low and simmer uncovered for 20 minutes until the stew thickens and flavors meld.
- Step 4: Remove from heat and stir in 1/4 cup chopped fresh cilantro, 2 tablespoons lime juice, 1 teaspoon salt, and 1/2 teaspoon black pepper. Taste and adjust seasoning as needed before serving warm.
Frequently asked questions
How long does Mid-America Regional Corn and Black Bean Stew take to make?
Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Mid-America Regional Corn and Black Bean Stew?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep olive oil from drying out.
Can I substitute ingredients in Mid-America Regional Corn and Black Bean Stew?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Mid-America Regional Corn and Black Bean Stew for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Mid-America Regional Corn and Black Bean Stew vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
