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Pinto Bean Stew Recipe

Pinto Bean Stew Recipe

"This thick, hearty stew is chock-full of beans and vegetables and makes a wonderful supper on cold winter days," relates Gina Passantino of Arlington, Virginia. "I sometimes serve it over rice for a fun change of pace. It also freezes well."
TOTAL TIME: Prep: 15 min. + soaking Cook: 1-1/2 hours YIELD:6 servings

Ingredients

  • 1 cup dried pinto beans
  • 2 cups cold water
  • 1/2 cup chopped carrot
  • 2 garlic cloves, minced
  • 3/4 teaspoon chili powder
  • 1/2 teaspoon salt
  • Dash cayenne pepper
  • 1 package (16 ounces) frozen corn, thawed
  • 1 large onion, chopped
  • 1 medium green pepper, chopped
  • 1 can (14-1/2 ounces) diced tomatoes, undrained
  • 2 to 3 teaspoons balsamic vinegar
  • 1/4 teaspoon sugar

Directions

  • 1. Sort beans and rinse with cold water. Place the beans in a large saucepan; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour.
  • 2. Drain and rinse beans, discarding liquid. Return beans to the pan; add the cold water, carrot, garlic, chili powder, salt and cayenne. Bring to a boil. Reduce heat; cover and simmer for 45 minutes or until beans are almost tender.
  • 3. In a nonstick skillet coated with cooking spray, saute the corn, onion and green pepper until tender. Add to the bean mixture. Cover and cook for 45 minutes.
  • 4. Stir in the tomatoes, vinegar and sugar. Cook 5 minutes longer or until heated through. Yield: 6 servings.

Nutritional Facts

1 cup equals 214 calories, 1 g fat (trace saturated fat), 0 cholesterol, 309 mg sodium, 45 g carbohydrate, 10 g fiber, 10 g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.