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Nutritional Info
  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 173.8
  • Total Fat: 2.9 g
  • Cholesterol: 2.0 mg
  • Sodium: 717.6 mg
  • Total Carbs: 30.7 g
  • Dietary Fiber: 5.4 g
  • Protein: 7.1 g

View full nutritional breakdown of iggest Loser Broke Bean Stew calories by ingredient
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iggest Loser Broke Bean Stew

Submitted by: KCPUTTYTAT

Introduction

This is a great recipe from Biggest Loser. Meatless - protein from beans This is a great recipe from Biggest Loser. Meatless - protein from beans
Number of Servings: 10

Ingredients

    1 tbsp olive oil
    1 large yellow or white onion, chopped
    1 tbsp chopped garlic
    1 tsp ground cumin
    1 tsp chili powder
    1 tsp red pepper flakes (optional)
    1 can (28 oz) diced tomatoes (original recipe calls for fire-roasted but use what you like)
    3 cans (15.5 oz each) chickpeas (or kidney beans, black beans, white beans) rinsed and drained
    4 cups fat-free low-sodium chicken or vegetable broth
    1/4 cup cilantro
    3 cups fresh baby spinach leaves, chopped kale or swiss chard

Directions

Heat olive oil over medium-high heat in 4-quart sauce pan. Add onion and saute about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic.

Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans and 2 1/2 cups of broth and bring to a boil. Reduce to a simmer.

Place remaining bean and broth in bowl of food processor or blender. Add cilantro and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.

Number of Servings: 10

Recipe submitted by SparkPeople user KCPUTTYTAT.






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