Black Bean and Veggie Stew Recipe

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


Submitted by k_angel604

Makes 6 servings



Yummy Yummy! Especially good with a dallop (about 1 tablespoon Light Riccotta cheese) to mix in! btw -the sodium count is off because I had to substitute ingredients with correct calorie content when I coun't find the ones I actually used (eg. stock cubes, the brand of canned beans, etc)

Recipe Ingredients for Black Bean and Veggie Stew

1 medium tomato, chopped
1/2 medium white onion, diced
3 cloves garlic, minced
2 1/4 cup black beans, canned
1/2 large red pepper, diced
1/2 large green pepper, diced
1/4 cup green onions, chopped
5 servings tomato paste, one can Hunt's
2 teaspoon salt
1 teaspoon splenda
3 cubes oxo chicken soup base
1 tablespoon basil, dried
1 tablespoon oregano, dried
1 1/2 cubes beef stock powder
1 cup white long grain rice, cooked
4 cup water

Recipe Directions for Black Bean and Veggie Stew

  1. combine all onions and garlic in pan, cook a bit to let juices out

  2. add all chopped veggies and beens

  3. in measuring cup fill 2 cups BOILING water and mix with tomato paste until dissolved, add to pan with veggies

  4. let simmer, add spices and based mix (cubes/power) 10 mins

  5. add in cooked rice, and 2 more cups water

  6. let simmer

  7. serve!

Categories

Beans, Rice, Tomatoes, Vegetables, First Course, Main Dish, Side Dish, Snacks, Soup

Nutrition Facts
Serving Size 372.8g
Amount Per Serving
Calories
172
Calories from Fat
5
% Daily Value*
Total Fat
0.6g
1%
Saturated Fat
0.1g
0%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
1129mg
47%
Potassium
434mg
12%
Total Carbohydrates
34.0g
11%
Dietary Fiber
9.4g
38%
Sugars
5.9g
Protein
8.4g
Vitamin A 19% Vitamin C 68%
Calcium 6% Iron 16%
* 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
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in vitamin A
  • Very high in vitamin C
  •   Bad points
  • Very high in sodium
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