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Pinto Bean Stew

Total Time

Prep: 15 min. + soaking Cook: 1-1/2 hours

Makes

6 servings

This thick, hearty stew is loaded with beans and vegetables and makes a wonderful supper on cold winter days. I sometimes serve it over rice for a fun change of pace. It also freezes well. —Gina Passantino, Arlington, Virginia

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 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.

Nutrition Facts

1 cup: 214 calories, 1g fat (0 saturated fat), 0 cholesterol, 303mg sodium, 44g carbohydrate (7g sugars, 9g fiber), 10g protein. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.

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