Slow-Cooker Pinto Bean Stew with Jalapeño-Corn Dumplings (Printer-Friendly Version) | Eating Well
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Slow-Cooker Pinto Bean Stew with Jalapeño-Corn Dumplings

http://www.eatingwell.com/recipes/pinto_bean_stew.html

From EatingWell:  March/April 2013

This healthy slow-cooker pinto bean stew recipe is bursting with veggies—onion, bell pepper, celery and corn—and topped with crunchy bits of radish and chile- and lime-flecked cornbread dumplings. If you’re pressed for time, skip the dumplings and serve this pinto bean stew straight out of the crock pot, topped with crushed tortilla chips and a sprinkling of Monterey Jack cheese. Make sure to soak your dried beans before using them in the slow cooker to ensure even cooking.

8 servings, about 1 1/4 cups stew & 1 dumpling each | Active Time: 30 minutes (plus bean-soaking time) | Total Time: 5 or 9 hours

Ingredients

Stew

Dumplings

Garnish

Preparation

  1. Drain the soaked beans. Combine the beans, water, onion, bell pepper, celery, corn, garlic, chili powder and cumin in a 5- to 6-quart slow cooker. Cook on High for 4 hours (or on Low for 8 hours).
  2. To prepare dumplings: Just before the end of the 4 (or 8) hours, whisk flour, cornmeal, baking powder and salt in a medium bowl. Add butter and use a pastry blender, two knives or a fork to cut the butter into the dry ingredients until the mixture resembles coarse meal. Add jalapeño and lime zest and toss to coat. Add buttermilk and stir to form a dough.
  3. After the stew has cooked for 4 (or 8) hours, stir in lime juice and salt. Using generous tablespoonfuls of dough, drop 8 dumplings on top of the stew. Cover and cook on High for 1 hour. Serve each portion of stew topped with a dumpling. Garnish with cilantro and radish.

Nutrition

Per serving : 317 Calories; 5 g Fat; 2 g Sat; 1 g Mono; 8 mg Cholesterol; 56 g Carbohydrates; 15 g Protein; 15 g Fiber; 609 mg Sodium; 814 mg Potassium

3 Carbohydrate Serving

Exchanges: 3 starch, 1/2 vegetable, 1 lean meat, 1/2 fat

Tips & Notes