Red Bean Stew

Red Bean Stew

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From: Diabetic Living Magazine

Garlic, cilantro, oregano, and adobo seasoning add a zesty kick to this vegetarian stew. It's served over brown rice, which adds even more fiber to this healthy main dish.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • 1 teaspoon cooking oil
  • ⅔ cup chopped red onion
  • 3 cloves garlic, minced
  • 1 cup water
  • 2 tablespoons tomato paste
  • 1 tablespoon snipped fresh cilantro
  • 1 teaspoon snipped fresh oregano or ¼ teaspoon dried oregano, crushed
  • ½ teaspoon adobo seasoning (see Tip)
  • 1 (15 ounce) can red kidney beans, rinsed and drained
  • 2 cups hot cooked brown rice
  • Fresh cilantro sprigs (optional)

Preparation

  • Prep

  • Ready In

  1. In a large skillet, heat oil over medium heat. Add red onion and garlic; cook about 5 minutes or until onion is tender. Carefully add the water, tomato paste, the snipped cilantro, the oregano, and adobo seasoning. Stir in beans. Bring to boiling; reduce heat. Cook and stir over medium heat for 5 to 10 minutes or until soup is slightly thickened, mashing beans slightly while stirring.
  2. Serve stew with rice. If desired, garnish with cilantro sprigs. Makes 4 ( ½ cup stew and ½ cup cooked rice) servings.
  • Tip: Look for this seasoning blend at a market that specializes in Hispanic foods.

Nutrition information

  • Serving size: ½ cup stew and ½ cup cooked rice
  • Per serving: 220 calories; 2 g fat(0 g sat); 8 g fiber; 44 g carbohydrates; 11 g protein; 9 mcg folate; 0 mg cholesterol; 2 g sugars; 204 IU vitamin A; 4 mg vitamin C; 51 mg calcium; 2 mg iron; 427 mg sodium; 352 mg potassium
  • Carbohydrate Servings: 3
  • Exchanges: 2½ starch, ½ lean protein

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