A plate of Mexican bean stew on a grey surface. A pot of cilantro is next to it, to use as garnish. | Hurry The Food Up

HP – Mexican Bean Stew

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5 from 1 vote

After a high protein, high fibre, low calorie vegetarian dinner? Our Mexican bean stew is just the ticket! Try it now!

Cuisine:Mexican

Prep Time:5

Cook Time:20

Total Time:25

Servings:3 servings

Calories:673kcal

Author: Abril Macías

Ingredients

1 cup brown rice (for serving)
2 tbsp vegetable oil
4 clove garlic (finely minced)
½ red onion (finely chopped)
1 jalapeño (without seeds and veins, finely minced)
1 tsp cumin, ground
1 tsp paprika powder
1 tsp oregano
¼ tsp black pepper
1 can black beans (1 can = 15 oz, or 9 oz drained = 260 g)
1 can chickpeas (1 can = 15 oz, or 9 oz drained = 260 g)
1 small can corn (1 small can = 8 oz, or 5 oz drained = 140g)
1 can crushed tomatoes (1 can = 14 oz)
1 cup vegetable broth
1 tsp salt
1 tsp sugar
¼ cup cilantro/coriander, fresh

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Instructions

If using rice, cook according to packet instructions.
1 cup brown rice
In a medium sized saucepan, heat the vegetable oil. Add the garlic cloves, red onion and jalapeño. Cook at medium heat until the veggies have reduced and begun to brown.
2 tbsp vegetable oil, 4 clove garlic, ½ red onion, 1 jalapeño
Add cumin, paprika, oregano and black pepper. Cook for 30 seconds, until the aroma is released from the spices.
1 tsp cumin, ground, 1 tsp paprika powder, 1 tsp oregano, ¼ tsp black pepper
Then add the black beans, chickpeas, corn, crushed tomatoes, vegetable stock, salt and sugar. Cook over medium low heat, stirring to avoid sticking in the bottom of the pan, for about 10 minutes, or until the stew has a nice, saucy, thick consistency.
1 can black beans, 1 can chickpeas, 1 small can corn, 1 can crushed tomatoes, 1 cup vegetable broth, 1 tsp salt, 1 tsp sugar
Taste stew and add more salt if necessary.
Serve the bean stew, topped with cilantro, with a side of brown rice.
¼ cup cilantro/coriander, fresh

NOTES

After more soups and stews?

Low calorie Beetroot Soup

Salad Topped Dal Khichdi

Cheesy & Tasty Tuscan White Bean Soup

Creamy Dreamy Zucchini & Basil Soup

Protein Packed Coconut Lentil Soup

Nutrition

Nutrition Facts

HP – Mexican Bean Stew

Amount per Serving

Calories

673

% Daily Value*

Fat

Saturated Fat

Trans Fat

Polyunsaturated Fat

Monounsaturated Fat

Sodium

1690

Potassium

1401

Carbohydrates

116

Fiber

Sugar

Protein

Vitamin A

1328

Vitamin C

Calcium

170

Iron

* Percent Daily Values are based on a 2000 calorie diet.

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