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
