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Veggie Black Bean Stew Recipe

Photo by: Taste of Home

The flavors in this stew work so well together that you'll never miss the meat. Cilantro, honey and garlic are an ideal matche for the black beans and fresh vegetables. —Marilyn Waters of Outing, Minnesota

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5 Servings
Prep: 5 min. Cook: 50 min.

Ingredients

2 large onions, chopped
1/2 cup each chopped celery, carrot and sweet red pepper
2 tablespoons minced garlic
1/4 cup dry sherry or reduced-sodium chicken broth
1 tablespoon Crisco® Pure Olive Oil
3 cans (15 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
2 tablespoons tomato paste
2 tablespoons honey
4 teaspoons chili powder
2 teaspoons ground cumin
1/2 teaspoon dried oregano
1/4 cup minced fresh cilantro
5 tablespoons shredded Monterey Jack cheese
5 tablespoons reduced-fat sour cream
2 tablespoons chopped green onion

Directions

In a Dutch oven or large saucepan, saute the onions, celery, carrot, red pepper and garlic in sherry or broth and oil until tender. Add the beans, can of broth, tomatoes, tomato paste, honey, chili powder, cumin and oregano. Bring to a boil. Reduce heat; cover and simmer for 40 minutes.
Stir in the cilantro; simmer 5-15 minutes longer or until stew is thickened. Garnish with cheese, sour cream and green onion. Yield: 5 servings.

Nutritional Analysis: One serving (1-1/2 cups) equals 335 calories, 8 g fat (3 g saturated fat), 14 mg cholesterol, 1,482 mg sodium, 62 g carbohydrate, 17 g fiber, 17 g protein. Diabetic Exchanges: 3 vegetable, 2-1/2 starch, 2 very lean meat, 1 fat.

Veggie Black Bean Stew published in Light & Tasty February/March 2002, p37

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