Molasses-Glazed Caribbean Black Bean Stew
A hearty and flavorful black bean stew enriched with the deep sweetness of molasses and a splash of dark rum for complexity. This caribbean-inspired vegan (vegan) ready in about 40 minutes pairs cooked black beans, dark rum, unsulfured molasses 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
- 3 cups cooked black beans
- 2 tbsp dark rum
- 2 tbsp unsulfured molasses
- 1 medium yellow onion, diced
- 4 cloves garlic cloves, minced
- 1 cup diced tomatoes (canned)
- 2 cups vegetable broth
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 2 tbsp olive oil
- 1 tbsp fresh lime juice
- 1 tsp salt
- 1/2 tsp black pepper
- 2 tbsp fresh cilantro, chopped
Instructions
- Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and sauté for 5 minutes until softened and translucent.
- Step 2: Add 4 minced garlic cloves, 1 tsp ground cumin, and 1 tsp smoked paprika to the pot. Cook for 1 minute until fragrant.
- Step 3: Stir in 3 cups cooked black beans, 1 cup canned diced tomatoes, 2 cups vegetable broth, 2 tbsp dark rum, and 2 tbsp unsulfured molasses. Bring to a simmer and cook uncovered for 20 minutes until the stew thickens slightly.
- Step 4: Season with 1 tsp salt, 1/2 tsp black pepper, and 1 tbsp fresh lime juice. Stir in 2 tbsp chopped fresh cilantro just before serving for a bright note.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Molasses-Glazed Caribbean Black Bean Stew take to make?
Total time is about 40 minutes (10 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 Molasses-Glazed Caribbean 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 cooked black beans from drying out.
Can I substitute ingredients in Molasses-Glazed Caribbean 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 Molasses-Glazed Caribbean 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 Molasses-Glazed Caribbean Black Bean Stew vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
