Bean Stew

Bean Stew
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Photo by Marusa Jonas
Yield: 6 servings
Ingredients:
  • 2 Tablespoons oil
  • 4 garlic cloves, minced
  • 2 Tablespoons tomato paste
  • 1/2 (15 ounce) can tomato sauce
  • 2 (15 ounce) cans kidney beans
  • 1 teaspoon curry powder
  • 1 teaspoon ground coriander
  • 1 teaspoon black pepper

Directions:

  1. Wash hands with soap and water.
  2. In a large pot, heat oil over medium heat. Add garlic and cook for 3-5 minutes.
  3. Add tomato paste and cook for 2 minutes.
  4. Stir in tomato sauce and simmer for 20 minutes.
  5. Add beans, curry powder, ground coriander, and pepper. Stir and cook for additional 10 minutes.
  6. Serve with bread or rice.
  7. Store leftovers in a sealed container in the refrigerator for up to four days.

Nutrition Information:

  • Serving Size (3/4 cup):
  • Calories 180
  • Total Fat 6g
  • Saturated Fat 1g
  • Cholesterol 0mg
  • Sodium 440mg
  • Total Carbohydrates 25g
  • Fiber 8g
  • Total Sugars 4g, includes 0g Added Sugars
  • Protein 8g
  • Vitamin D 0%
  • Calcium 4%
  • Iron 10%
  • Potassium 10%
Nutrition Software Used: 
ESHA Food Processor

Tags:

beans