Saucy Cilantro Stew

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 238.4
  • Total Fat: 4.1 g
  • Cholesterol: 0.0 mg
  • Sodium: 831.3 mg
  • Total Carbs: 37.1 g
  • Dietary Fiber: 11.8 g
  • Protein: 14.6 g

View full nutritional breakdown of Saucy Cilantro Stew calories by ingredient
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A vibrant vegan bean stew with cilantro zip A vibrant vegan bean stew with cilantro zip
Number of Servings: 8


    garlic, about 10 cloves minced
    2 large onions, cut in chunks
    olive oil, 2 tbsp
    1 can pinto beans (low sodium), rinsed
    1 can red kidney beans (low sodium), rinsed
    6 oz fresh cilantro, chopped
    1/2 cup lemon juice
    1 tbsp or more black pepper
    TVP, reconstituted to make 1 cup
    3 tbsp dijon mustard
    1 large can pureed tomatoes


Brown the garlic and onion in the olive oil in a large wok. Add tomatoes, rinsed beans, chopped cilantro, lemon juice, pepper and mustard. Reconstitue 1 cup of TVP with water, add to stew. Simmer for about 30 minutes to combine flavors.

Makes about 8 1-cup servings. This stew is loaded with nutrition, low fat and low sodium when you choose low sodium beans and rinse them well. Substitue your favorite beans and skip the TVP if you don't have it, but it adds a nice chewy texture and good protein. Enjoy!

Number of Servings: 8

Recipe submitted by SparkPeople user JOHNSOCHRI.

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