Kidney Bean, Black Bean, Corn and Tomato Stew
Nutritional Info
- Servings Per Recipe: 7
- 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
View full nutritional breakdown of Kidney Bean, Black Bean, Corn and Tomato Stew calories by ingredient
Introduction
Really tasty, high in protein, low in cost and fast! Really tasty, high in protein, low in cost and fast!Number of Servings: 7
Ingredients
-
Vegetable Oil- 3 tablespoons
1 Can of Diced Tomatoes
1 Can of Corn
1 Can of Kidney Beans
1 Can of Black Beans
2 - 3 onions
4 - 6 cloves of Garlic
1 teaspoon Cider Vinegar
2 tablespoons cumin powder
1 tablespoon chili
Directions
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.