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Scallops Mock Seaweed Soup
Soups are one of the easiest meals to make and perhaps that's why they are so popular. Read how to make your own soup with our recipes.
Savory Bean Stew
Prep and Cook Time: 30 minutes
Yield: Makes 6 (1-cup) servings
Ingredients:
Black pepper
1
tablespoon olive or vegetable oil
1
cup frozen vegetable blend (onions, celery, red and green bell peppers)
1
can (15-1/2 ounces) chickpeas (garbanzo beans), rinsed and drained
1
can (15 ounces) pinto beans, rinsed and drained
1
can (15 ounces) black beans, rinsed and drained
1
can (14-1/2 ounces) diced tomatoes with roasted garlic, undrained
3/4
teaspoon dried thyme leaves
3/4
teaspoon dried sage leaves
1/2
to 3/4 teaspoon dried oregano leaves
3/4
cup vegetable broth or chicken broth, divided
1
tablespoon all-purpose flour
Salt and black pepper
3
cups water
3/4
cup yellow cornmeal
3/4
teaspoon salt
Preparation:
1.
Heat oil in large saucepan over medium heat until hot. Add vegetable blend; cook and stir 5 minutes. Stir in beans, tomatoes with juice and herbs. Mix 1/2 cup vegetable broth and flour. Stir into bean mixture; bring to a boil. Boil, stirring constantly, 1 minute. Reduce heat to low; simmer, covered, 10 minutes. Add remaining 1/4 cup broth; season to taste with salt and black pepper.
2.
While stew is simmering, prepare Polenta. Bring 3 cups water to a boil. Reduce heat to medium; gradually stir in cornmeal and salt. Cook 5 to 8 minutes or until cornmeal thickens and holds its shape, but is still soft. Season to taste with black pepper. Spread Polenta over plate and top with stew.
Tip
For a special touch, stir browned smoked sausages, cut into 1-inch pieces, into the stew for 10 minutes of simmering.
Nutritional Information:
| Serving Size: | |
| Sodium | 1,169 mg |
| Protein | 17 g |
| Fiber | 11 g |
| Carbohydrate | 57 g |
| Total Fat | 6 g |
| Calories | 308 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 3-1/2 |
| Fat | 1/2 |
This recipe appears in:
Stews
