Kidney Bean, Black Bean, Corn and Tomato Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 7
Ingredients
Vegetable Oil- 3 tablespoons1 Can of Diced Tomatoes1 Can of Corn1 Can of Kidney Beans1 Can of Black Beans2 - 3 onions4 - 6 cloves of Garlic1 teaspoon Cider Vinegar2 tablespoons cumin powder1 tablespoon chili
Put oil in no-stick frying pan
Heat oil till it spreads across the pan
add onions and half the garlic
fry until golden brown
Open the cans, rinse the beans
Add both cans of bean
Using a fork or potato masher, mash the beans repeatedly
Add the juice of the can of tomatoes
Mash beans again
Add tomatoes
Add chili, cumin, and vinegar
Mix together and mash again
Serves 7 people, or leaves you with great leftovers. Goes well with brown rice or whole wheat tortillas (90 calories each). If using tortillas, garnish with salsa and yogurt.
Number of Servings: 7
Recipe submitted by SparkPeople user TRANSGUY.
Heat oil till it spreads across the pan
add onions and half the garlic
fry until golden brown
Open the cans, rinse the beans
Add both cans of bean
Using a fork or potato masher, mash the beans repeatedly
Add the juice of the can of tomatoes
Mash beans again
Add tomatoes
Add chili, cumin, and vinegar
Mix together and mash again
Serves 7 people, or leaves you with great leftovers. Goes well with brown rice or whole wheat tortillas (90 calories each). If using tortillas, garnish with salsa and yogurt.
Number of Servings: 7
Recipe submitted by SparkPeople user TRANSGUY.
Nutritional Info Amount Per Serving
- Calories: 259.1
- Total Fat: 7.6 g
- Cholesterol: 0.0 mg
- Sodium: 486.7 mg
- Total Carbs: 40.3 g
- Dietary Fiber: 12.4 g
- Protein: 11.4 g
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