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Black Bean Stew Lower Cal Version Recipe

Looking for an easy Black Bean Stew Lower Cal version recipe? Learn how to make Black Bean Stew Lower Cal version using healthy ingredients.


Submitted by daizymae

Makes 16 servings



Hearty and delicious lunch or dinner. Can be made vegetarian by switching stocks.

Recipe Ingredients for Black Bean Stew Lower Cal version

2 tbsp extra-virgin olive oil
1 large onion, chopped
3 stalks celery, chopped
4 cloves garlic, chopped
1 jalapeno pepper, chopped
1 red bell pepper, chopped
30 ounce black beans
2 tbsp cumin, ground
1 1/2 tbsp coriander, ground
2 tbsp hot sauce
4 cups stock, chicken, fat-free, low sodium
15 ounce diced tomatoes
2 tbsp lime juice

Recipe Directions for Black Bean Stew Lower Cal version

  1. Heat soup pot over medium high heat.

  2. Add olive oil, then next three ingredients. I also add a bay leaf at this point. Cook 3-4 minutes.

  3. Add red peppers, cook 2 more minutes.

  4. Add one can of drained and rinsed black beans. Use a fork to mash up the second can after it is rinsed and drained, then add to pot and stir.

  5. Add cumin, coriander, salt and pepper and hot sauce.

  6. Add stock and tomatoes and bring to boil.

  7. Add lime juice and reduce heat and simmer 15 minutes over low heat.

Categories

Soup

Nutrition Facts
Serving Size 168.6g
Amount Per Serving
Calories
215
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.5g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
247mg
10%
Potassium
916mg
26%
Total Carbohydrates
36.6g
12%
Dietary Fiber
8.9g
36%
Sugars
2.9g
Protein
12.3g
Vitamin A 10% Vitamin C 27%
Calcium 8% Iron 18%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • High in dietary fiber
  • High in manganese
  • High in magnesium
  • High in potassium
  • High in thiamin
  • High in vitamin C
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