Kidney Bean Stew

Kidney Bean Stew
Source: Latin Comfort Foods Made Healthy. Recipe Credit: . Photo Credit: Mittera Creative.
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Summary

Beans are a staple in Latin cuisine: Cuban black beans, Mexican refried pinto beans, etc. These red kidney beans are popular in Puerto Rican and Dominican cuisine.

Receta en Español aquí

  • Prep time
    10 min
  • Cook time
    20 min
  • Servings
    6 Servings
  • Serving size
    1/2 cup
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1/2 cup
  • Amount per serving Calories 120

  • Total Fat 2.5g
    • Saturated Fat 0g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 115mg
  • Total Carbohydrate 19g
    • Dietary Fiber 5g
    • Total Sugars 4g
  • Protein 6g
  • Potassium 490mg
  • Phosphorus 100mg

Choices/Exchanges: 1 Starch, 1 Nonstarchy vegetable, 1/2 Fat

Ingredients

Ingredients

  • olive oil
    1 tbsp
  • onion (finely chopped)
    1
  • garlic (minced)
    2 clove
  • peeled, cubed pumpkin or butterut squash
    1 cup (about 7 oz)
  • no-salt-added red kidney beans (rinsed and drained)
    1 (15.5-oz) can
  • unsalted chicken broth
    1 1/2 cup
  • no-salt-added tomato sauce
    1/4 cup
  • salt
    1/4 tsp
  • black pepper
    1/4 tsp
  • chopped cilantro
    1/4 cup
Directions

Directions

  1. Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.

  2. Add the pumpkin, beans, broth, tomato sauce, salt, and pepper and bring to a boil. Reduce the heat to medium. Cover and cook until the pumpkin is tender, 10–12 minutes. Toss in the cilantro and stir.

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