Black Bean Stew Recipe

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


Submitted by jkc715nyc

Makes 2 servings



2 servings (serving size: 1 1/2 cups stew, 1 1/2 teaspoons green onions, and 1 1/2 teaspoons sour cream)

Recipe Ingredients for Black Bean Stew

2 teaspoons extra-virgin olive oil
1/2 cup chopped onion
1/3 cup uncooked Israeli couscous
1 cup fat-free, less-sodium chicken broth
1 cup canned black beans, drained
1 teaspoon minced canned chipotle chile in adobo sauce
14 1/2 ounce stewed tomatoes, undrained
1 tablespoon sliced green onions
1 tablespoon low-fat sour cream

Recipe Directions for Black Bean Stew

  1. Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion and couscous; cook 5 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes.

  2. Add beans, chipotle chile, and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream.

Categories

Main Dish

Nutrition Facts
Serving Size 531.1g
Amount Per Serving
Calories
313
Calories from Fat
59
% Daily Value*
Total Fat
6.6g
10%
Saturated Fat
1.3g
6%
Trans Fat
0.0g
Cholesterol
4mg
1%
Sodium
649mg
27%
Potassium
595mg
17%
Total Carbohydrates
50.7g
17%
Dietary Fiber
9.5g
38%
Sugars
6.7g
Protein
12.6g
Vitamin A 35% Vitamin C 51%
Calcium 8% Iron 13%
* 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
B+
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  • High in vitamin A
  • High in vitamin C
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