It’s always fun to come with yummy healthy recipes that are quick and easy! Today, I spent a few minutes pondering my next creative foodie moment.Whenever I craft a recipe in my kitchen, my West African bohemian roots always come out in the mix of all my creations, often resulting in a spicy fusion of yummy-ness (* I know that’s not a word, but it works)!

As a rule, I always try to combine healthy beneficial spices with organically (and or locally sourced) ingredients in a manner that reflects both my heritage and unique style.  For today, I’ve crafted a simple quick and healthy vegan stew using pre-cooked black beans (you can also use canned organic black beans) and crushed organic tomatoes with basil and Italian spices or you can add your own flavor profile.

Since I love spicy food, I’ve also blended in some Nigerian hot chili powder (you can use a different variety if you’re unable to find an ethnic food store that sells these type of hot chili powder) to this particular dish. Contrary to what you might think, this dish took a total of 15 mins to prepare from start to finish (once all the ingredients were assembled) and it was ready just in time for lunch! When I start to craft a dish, I always to draw on my favorite healthy spices (curry, turmeric, paprika, ginger, etc) and find creative ways to incorporate them into most if not all my dishes.

In this instance, I’ve used incorporated most of these spices into my vegan black bean stew for a quick and nutrient dense meal with enough servings to carry me through a hectic work week.


What you’ll need to get started:

1. 1 can of (or cup of pre-cooked ) organic black beans.

2. 1/2 cup of organic quinoa (cook this separately).

3. 1 can of organic stewed crushed tomatoes (you can also buy the Italian spiced variety)

4. 1/4 of a cup of fresh basil leafs (set a few leaves to the side for garnish).

5. 3 table spoons of olive oil.

6. 1 tea spoon of curry powder

7. 1/2 tea spoon of turmeric powder

8. 2 small cloves of fresh fine chopped garlic (or 1/2 tea spoon of garlic powder).

9.  1/4 tea spoon of dried thyme ( I prefer to use a tea spoon of fresh chopped thyme).

10. 1/4 tea spoon of ginger powder

11. 1 tea spoon of hot Nigerian chili powder.

12. 1 tea spoon of allspice.

13. 1/4 cup of red onions (fine chopped).

14. 1 table spoon Braggs amino acid (or 1 table spoon of sea salt).

Cooking Instructions:

Once you’ve assembled all of your ingredients, place your pot on medium heat and add your olive oil once the pot is well heated. Next, begin to add your spices to the hot olive oil in order to release and fully mix your spices together. Once you’ve done this, add the chopped onions and garlic, allowing them to briefly simmer until translucent. You can then incorporate the crushed tomatoes and allow this to further simmer over medium heat. Next, add your black beans and stir as you add the chopped basil to the final mixture. Bon appetite!


Tonye Tariah

Tonye Tariah

Freedom At The Crossroads Founder

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.