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Veggie Black Bean Stew Recipe

Veggie Black Bean Stew Recipe

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
TOTAL TIME: Prep: 5 min. Cook: 50 min. YIELD:5 servings

Ingredients

  • 2 large onions, chopped
  • 1/2 cup each chopped celery, carrot and sweet red pepper
  • 1/4 cup dry sherry or reduced-sodium chicken broth
  • 1 tablespoon olive oil
  • 2 tablespoons minced garlic
  • 3 cans (15 ounces each) black beans, rinsed and drained
  • 1 can (14-1/2 ounces) reduced-sodium chicken broth
  • 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

  • 1. In a Dutch oven over medium-high heat, cook the onions, celery, carrot and red pepper in sherry and oil until tender. Add garlic; cook 1 minute longer. 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.
  • 2. 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 Facts

1-1/2 cup equals 385 calories, 7 g fat (3 g saturated fat), 11 mg cholesterol, 922 mg sodium, 61 g carbohydrate, 15 g fiber, 19 g protein. Diabetic Exchanges: 3 vegetable, 2-1/2 starch, 2 lean meat, 1 fat.