If you keep your pantry well stocked, you're bound to have most of the ingredients called for in this easy recipe. And if you don't, it's easy to switch a few ingredients here and there: no kidney beans or pinto beans? Use black beans, garbanzo beans, any beans! Feel free to use different herbs. A Cajun blend would be good for this, or use cumin and chili powder if you prefer.
Cook Time: 20 minutes
Total Time: 20 minutes
Ingredients:
- 2 tsp olive oil
- 2 cloves garlic, crushed
- 1/2 cup finely chopped onion
- 1 stalk celery, diced
- 1 small red bell pepper, diced
- 1 medium zucchini, diced
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp crushed red pepper flakes
- 1 can no-salt-added diced tomatoes
- 1 8 oz can no-salt-added tomato sauce
- 1 15 ounce can low-sodium pinto beans (or kidney beans), drained and rinsed
- 2 cups cooked whole grain rice
- 1/3 cup chopped fresh parsley
Preparation:
Heat oil on medium in large skillet. Sauté garlic, onions, celery , red pepper and zucchini until softened. Sprinkle oregano and red pepper flakes over vegetables, and stir. Add diced tomatoes, tomato sauce, and beans. Simmer for 10 minutes. Stir in cooked rice and parsley. Cook for 2-3 minutes.
Serves 6
Per Serving: Calories 276, Calories from Fat 27, Total Fat 3g (sat 0.5g), Cholesterol 0mg, Sodium 472mg, Carbohydrate 50.3g, Fiber 11.5g, Protein 11.9g
