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Black Beans, Spinach and Tomato Stew Recipe

Looking for an easy Black Beans, Spinach and Tomato Stew recipe? Learn how to make Black Beans, Spinach and Tomato Stew using healthy ingredients.


Submitted by sbemore

Makes 4 servings



A hearty winter worthy stew consisting of zuchini, black beans, tomatoes, black olives, and spinach served next to a bed of roasted garlic whole grains.

Recipe Ingredients for Black Beans, Spinach and Tomato Stew

1 large zuchini
14 1/2 ounces diced tomatoes
15 ounces black beans
25 leaves spinach
2 tablespoons of black olives
2 teaspoons of parmesan cheese
1/4 teaspoon cumin

Recipe Directions for Black Beans, Spinach and Tomato Stew

  1. add chopped zuchini, diced tomatoes, spinach and cumin in a saucepan on low heat.

  2. 10 minutes later add drained black beans and black olives

  3. cook roasted garlic whole grains separately for 30 minutes.

Categories

Main Dish

Nutrition Facts
Serving Size 357.5g
Amount Per Serving
Calories
417
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
117mg
5%
Potassium
2384mg
68%
Total Carbohydrates
75.7g
25%
Dietary Fiber
19.8g
79%
Sugars
6.6g
Protein
27.0g
Vitamin A 138% Vitamin C 74%
Calcium 23% Iron 43%
* 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
  • Very low in cholesterol
  • Low in sodium
  • High in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • High in vitamin C
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