Bean and Vegetable Stew

This fiber-packed bean and vegetable stew makes a perfect winter supper. Full of different flavors and textures, it's both satisfying and low fat. Take some bean and vegetable stew along to your next pot luck. To make it a truly vegetarian dish, use vegetable broth instead of chicken broth.

Prep Time: 15 minutes

Cook Time: 45 minutes

Ingredients:

• 1 tbsp olive oil
• 1 large onion, finely chopped
• 2 garlic cloves, crushed
• 2 large carrots, chopped
• 2 celery stalks, sliced
• 2 small red potatoes, peeled and cubed
• 1 small yellow pepper, chopped
• 1 cup sliced cremini mushrooms
• 1 tsp cumin
• 1 tbsp chili powder
• 1 1/2 cups fat-free, low sodium chicken or vegetable broth
• 1 15-ounce can crushed tomatoes
• 1 15-ounce can reduced sodium black beans, rinsed and drained
• 1 15-ounce can white beans, rinsed and drained
• 1 zucchini, sliced

Preparation:

In a large Dutch oven, heat oil over a medium heat. Cook onion, garlic, carrots, celery, potato cubes and yellow pepper until onion has softened, about 3-4 minutes. Stir in mushrooms, cumin and chili powder. Add broth and tomatoes. Bring to a boil, then cover and simmer for 20 minutes. Stir in beans and sliced zucchini. Cook uncovered for 10 minutes.

Serve over rice or with some crusty whole grain bread for a filling supper.

Serves 6-8

Per Serving Calories 278, Calories from Fat 28, Total Fat 3g (sat 0.4g), Cholesterol 0mg, Sodium 289mg, Carbohydrate 49g, Fiber 12.6g, Protein 13.5g

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