Spicy Kidney Bean & Bell Pepper Ragout

From EatingWell: September/October 1994

Tomatoes, bell peppers and gutsy chipotle peppers are the key ingredients in this tasty ragout. The addition of kidney beans makes it a whole meal.

Spicy Kidney Bean & Bell Pepper Ragout Recipe

6 servings

Active Time: 20 minutes

Total Time: 45 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

1 tablespoon canola oil
2 large onions, chopped
3 cloves garlic, finely chopped
2 tablespoons chili powder
1 tablespoon chopped chipotle peppers in adobo sauce, or to taste
2 teaspoons ground cumin
1 teaspoon dried oregano
1 28-ounce can plum tomatoes, (with juices), chopped
1 large green bell pepper, seeded and chopped
1 large red bell pepper, seeded and chopped
2 small zucchini, trimmed and chopped
Salt & freshly ground pepper, to taste
1 19-ounce can red kidney beans, rinsed
6 tablespoons reduced-fat sour cream, or nonfat plain yogurt for garnish
Fresh cilantro leaves, for garnish

Preparation

Heat oil in a large cast-iron or nonstick skillet over medium heat. Add onions and cook, stirring, until soft and lightly browned, 5 to 10 minutes. Add garlic, chili powder, chipotles, cumin and oregano; cook, stirring, for 1 minute. Add tomatoes, green and red bell peppers and zucchini; season with salt and pepper. Bring to a boil over medium-high heat; then reduce heat to low and simmer, partially covered, stirring often, until the juices have evaporated and vegetables are tender, about 20 minutes.
Add beans and simmer, covered, for 10 minutes, stirring often; add water if necessary. Taste and adjust seasonings. Serve in individual bowls, garnished with a dollop of sour cream (or yogurt) and a sprinkling of cilantro.

Nutrition

Per serving: 160 calories; 4 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 7 g protein; 9 g fiber; 264 mg sodium; 528 mg potassium.

Nutrition Bonus: Vitamin C (151% daily value), Vitamin A (56% dv), Folate (17% dv), Potassium (15% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 2 vegetable, 1 lean meat

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