Delicious Bean Stew
Do you love soups and stews? If so, then try this great (and healthier) recipe for Bean Stew.
Ingredients:
- 1 Tbsp olive oil
- 1 large yellow or white onion, chopped
- 1 Tbsp chopped garlic
- 1 tsp ground cumin
- 1 tsp chili powder
- 1 tsp red pepper flakes (optional)
- 1 can (28 ounces) diced fire-roasted tomatoes
- 3 cans (15.5 ounces each) chickpeas (or kidney beans, black beans, white beans) rinsed and drained (equal to 4 1/2 cups of cooked beans)
- 4 cups fat-free low-sodium chicken or vegetable broth
- 1/4 cup chopped cilantro
- 3 cups fresh baby spinach leaves, chopped kale or Swiss chard
Instructions:
Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and saute approximately 5 minutes or until softened but not browned. Add garlic and cook one (1) minute longer. Do not brown garlic.
Next, add spices and tomatoes and simmer approximately 5 minutes. Add 3 cups (2 cans) of beans and 2 1/2 cups of broth and bring to a boil. Reduce to a simmer.
Finally, place remaining beans and broth in bowl of food processor or in a blender. Add cilantro and puree until smooth. Add this mixture to stew. Add spinach and heat just until leaves are wilted. Stir well and serve hot.
- Servings: 10 (1 cup each)
- Calories per serving: 160
- Protein: 8 g
- Carbs: 26 g
- Fiber: 7 g
- Fat: 3 g
- Saturated Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 330 mg
