Sunday, September 9, 2012

End of Summer Bean Stew

Yes, it is official, the end of summer is here and I like it! Not only because there is a great variety of fruits and veggies available but because days are getting cooler, I am not a fan of extreme temperatures so I'll enjoy it while I can :-). The dish I will share next is perfect for these days, especially if it's raining! Besides using my recipe, you can experiment with other grated or chopped vegetables, that's the good thing about stews, you can use whatever is available.

Hope you like it as much as we did, enjoy!





Black Bean Stew

by Ruth Reynoso-Sance
Prep Time: 20 minutes
Cook Time: 30 minutes

Ingredients (4 servings)
  • 1 teaspoon olive oil
  • 1 large onion, chopped
  • 1 red bell pepper, thinly sliced
  • 4 cloves garlic, minced
  • 2 cups white button mushrooms, sliced
  • 1/2 cup grated carrots
  • 1 cup grated zucchini
  • 2 cups diced tomatoes
  • 3 cups unsalted black beans, cooked
  • 1/2 cup dry white wine
  • 1 cup water
  • 1 tablespoon lemon juice
  • 1 bay leaf
  • 1 1/2 teaspoons salt, or to taste
  • Freshly ground black pepper
  • Crusty bread and mashed avocado, optional
Instructions


In a medium saucepan add the olive oil, onion and red bell pepper. Cook until tender.
Add the garlic and sauté for 30 seconds.
Add the mushrooms, carrots, zucchini, tomatoes and wine. Cook for 5 minutes, stirring occasionally.
 Add the rest of the ingredients and simmer for 15-20 minutes.
Serve with crusty bread and mashed avocado!






Nutritional Info (not including bread or avocado)

Calories: 280
Total Fat: 2.2g (Sat 0.4,Polyunsat. 0.5, Monounsat. 0.9, Trans 0)
Cholesterol: 0mg
Sodium: 753mg
Potassium: 823mg
Total Carbs: 49.3g
Fiber: 16g
Sugars: 9g
Protein: 16g
Vitamin A: 108%
Vitamin C: 147%
Calcium: 9%
Iron: 22%
Percent Daily Values are based on a 2000 calorie diet.
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