Red Bean Stew
Garlic, cilantro, oregano, and adobo seasoning add a zesty kick to this vegetarian meal. It's served over brown rice, which adds even more fiber to this healthy main dish.
Total Time:
20 mins
Servings:
4 (1/2 cup stew and 1/2 cup cooked rice) servings
Ingredients
-
1 teaspoon cooking oil
-
2/3 cup chopped red onion
-
3 cloves garlic, minced
-
1 cup water
-
2 tablespoons tomato paste
-
1 tablespoon snipped fresh cilantro
-
1 teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed
-
1/2 teaspoon adobo seasoning*
-
1 15-ounce can red kidney beans, rinsed and drained
-
2 cups hot cooked brown rice
-
Fresh cilantro sprigs (optional)
Directions
1.
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.
2.
Serve stew with rice. If desired, garnish with cilantro sprigs. Makes 4 (1/2 cup stew and 1/2 cup cooked rice) servings.
Test Kitchen Tip
Look for this seasoning blend at a market that specializes in Hispanic foods.
Nutrition information
Calories 220, Total Fat 2 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 427 mg, Carbohydrate 44 g, Fiber 8 g, Protein 11 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Starch 2.5.
Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Recommended Recipe:
Red Beans and Rice
This popular low-fat, low-calorie recipe is simmered in the slow cooker with red beans, kielbasa, vegetables, and spices. Serve over rice to complete the meal.
See RecipeMore Great Recipe Ideas from Diabetic Living
