Bean Stew

Bean Stew
Yield: 6 servings
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Bean Stew
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bean stew in a bowl, rice and salad on the side
Photo by Marusa Jonas
Yield: 6 servings
Ingredients:
  • 2 Tablespoons oil
  • 4 garlic cloves, minced
  • 2 Tablespoons tomato paste
  • 1/2 (15 ounce) can low-sodium tomato sauce
  • 2 (15 ounce) cans low-sodium kidney beans, drained and rinsed
  • 1 teaspoon curry powder
  • 1 teaspoon ground coriander
  • 1/2 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 about 1 minute.
  3. Add tomato paste and cook for 2 minutes.
  4. Stir in tomato sauce, cover, and simmer for 5 minutes.
  5. Add beans, curry powder, ground coriander, and pepper. Stir and cook for additional 5 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, includes 0g Added Sugars
  • Protein: 8g
  • Calcium: 4%
  • Iron: 10%
  • Potassium: 10%
Nutrition Software Used: ESHA Food Processor

Tags:

Nutrition Information:

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