HP - Mexican Bean Stew
Servings: 3 servings
Calories: 673kcal
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Ingredients
- 1 cup (190 g) 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 (240 ml) vegetable broth
- 1 tsp salt
- 1 tsp sugar
- ¼ cup (4 g) cilantro/coriander, fresh
Instructions
- If using rice, cook according to packet instructions.
- 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.
- Add cumin, paprika, oregano and black pepper. Cook for 30 seconds, until the aroma is released from the spices.
- 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.
- Taste stew and add more salt if necessary.
- Serve the bean stew, topped with cilantro, with a side of brown rice.
Video
Nutrition
Calories: 673kcal | Carbohydrates: 116g | Protein: 25g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 4g | Trans Fat: 1g | Sodium: 1690mg | Potassium: 1401mg | Fiber: 23g | Sugar: 15g | Vitamin A: 1328IU | Vitamin C: 28mg | Calcium: 170mg | Iron: 8mg