Savory Bean Stew
the Editors of Publications International, Ltd.
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
- 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.
- 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
| 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 |
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