Advertisement

Spicy Kidney Bean & Bell Pepper Ragout

September/October 1994

Your rating: None Average: 3.9 (7 votes)

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

Makes: 6 servings

Active Time:

Total Time:

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

  1. 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.
  2. 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


More From EatingWell

Recipe Categories

20 minute dinner recipes
Advertisement
more smart savings
Advertisement
Get a full year of EatingWell magazine.
World Wide Web Health Award Winner Web Award Winner World Wide Web Health Award Winner Interactive Media Award Winner