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. Source: Diabetic Living Magazine

Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • 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.

  • Serve stew with rice. If desired, garnish with cilantro sprigs. Makes 4 (1/2 cup stew and 1/2 cup cooked rice) servings.


Tip: Look for this seasoning blend at a market that specializes in Hispanic foods.

Nutrition Facts

220 calories; 2.3 g total fat; 0.4 g saturated fat; 427 mg sodium. 352 mg potassium; 44.1 g carbohydrates; 8.2 g fiber; 2 g sugar; 10.7 g protein; 204 IU vitamin a iu; 4 mg vitamin c; 9 mcg folate; 51 mg calcium; 2 mg iron; 49 mg magnesium;