Monday, July 19, 2010

Recipe: "Broke" Bean Stew

I just made this recipe and it's soooo delicious! It's called "Broke" Bean Stew because the ingredients are good for a small budget.

1 T olive oil
1 large yellow or white onion, chopped
1 T chopped garlic
1 (28 oz) can fire roasted tomatoes (I used plain diced)
1 tsp ground cumin
1 tsp chili powder
1/2 tsp red chile flakes
3 (15 1/2 oz) cans beans - choose chickpeas, kidney, pinto, black, or white beans - rinsed and drained (I used 4 cans - kidney, white, black, pinto)
4 cups (2 cans) fat-free, low-sodium chicken broth
1/4 c chopped cilantro (I didn't use this)
3 cups fresh baby spinach leaves or 3 cups chopped kale or swiss chard

In a 4-quart (I used 6-quart) saucepan, heat the oil over medium-high heat. Add the onion and cook for about 5 minutes, until softened but not browned. Add the garlic and cook for 1 minute longer. Do not brown the garlic.

Add the tomatoes, cumin, chili powder, and chile flakes. Simmer for about 5 minutes. Add 2 cans of beans (I did 3) and 3 1/2 cups of the broth and bring to a boil. Reduce to a simmer.
Meanwhile, place the remaining can of beans (I used white beans) and 1/2 cup of broth in a food processor or blender. Add the cilantro, if desired, and puree or blend until smooth.

Add the puree to the stew. Add the greens and heat until wilted. Stir well and serve hot.

Makes 10 (1-cup) servings
160 calories
8 g protein
26 g carbs (7 g sugars)
3 g fat (0 g saturated)
0 mg cholesterol
7 g fiber
330 mg sodium

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