Vegetarian Bean Stew
A great recipe for first-time cooks. You can't go wrong with this healthy chili-like stew.
- 1 cup instant brown rice
- 2 tsp olive oil
- 1 red bell pepper, diced
- 3/4 cup red onion, diced
- 1-2 Roma tomatoes, diced
- 1 15-ounce can black beans, rinsed and drained
- 1 15-ounce can red kidney beans, rinsed and drained
- 1 11-ounce can corn, drained
- 1 8-ounce can tomato sauce
- 1/2 cup prepared salsa (you can use 3/4 cup if you like more sauce in your chili)
- 1 1/2 tsp ground cumin
- 1 tsp dried oregano
- 1 tsp dried thyme
- 1/2 tsp garlic powder
- 1/4 tsp cayenne pepper
- Salt and freshly ground black pepper
- Cook rice according to package directions, keep warm, set aside.
- Heat a large saucepan over medium heat. Saute the bell pepper and red onion in the olive oil, until the onion is cooked (about 5 minutes); add tomatoes at the end and cook for 1 minute.
- Add black beans, red kidney beans, tomato sauce, salsa, and corn; stir to combine thoroughly.
- Add remaining ingredients (all spices); stir to combine; simmer for 5 minutes.
- Serve with brown rice (I usually put the brown rice at the bottom of the bowl, chili on top, and stir to combine).
Calories from Fat 25 (9%)
(5%)Total Fat 3g
(2%)Saturated Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Total Carbohydrate 52g
(45%)Dietary Fiber 11g
Sugar Alcohols 0g
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The information presented here is for informational purposes only and was created by a team of US-registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2014.