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Slow-Cooker Pinto Bean Stew with Jalapeño-Corn Dumplings

March/April 2013

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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.


Slow-Cooker Pinto Bean Stew with Jalapeño-Corn Dumplings Recipe

Makes: 8 servings, about 1 1/4 cups stew & 1 dumpling each

Active Time:

Total Time:

Ingredients

Stew

  • 1 pound dry pinto beans, soaked (see Tip)
  • 6 cups water
  • 1 medium onion, chopped
  • 1 medium red bell pepper, diced
  • 2 stalks celery, sliced
  • 1 cup frozen corn, thawed
  • 2 cloves garlic, minced
  • 2 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 2 tablespoons lime juice
  • 1 1/2 teaspoons salt

Dumplings

  • 1/2 cup all-purpose flour
  • 1/2 cup cornmeal, preferably whole-grain
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 2 tablespoons cold butter, cut into cubes
  • 1 fresh jalapeño, finely chopped
  • Zest of 1 lime
  • 1/2 cup buttermilk

Garnish

  • 1/2 cup chopped fresh cilantro
  • 1/2 cup sliced radishes

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.

Tips & Notes

  • Make Ahead Tip: Soak beans; prep vegetables, cover and refrigerate for up to 1 day; measure seasonings. | Equipment: 5- to 6-quart slow cooker
  • Tip: Before using beans in a slow-cooker recipe, soak them to ensure even cooking. Start by sorting beans to remove any pebbles; rinse well with cold water. To soak overnight: Place beans in a large bowl, cover with 3 inches of cold water and soak at room temperature for 8 to 24 hours. To “quick soak”: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.

Nutrition

Per serving: 317 calories; 5 g fat (2 g sat, 1 g mono); 8 mg cholesterol; 56 g carbohydrates; 0 g added sugars; 15 g protein; 15 g fiber; 609 mg sodium; 814 mg potassium.

Nutrition Bonus: Folate (67% daily value), Vitamin C (45% dv), Vitamin A (26% dv), Iron, Magnesium & Potassium (24% dv).

Carbohydrate Servings: 3

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


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