Recipes

Red Bean Stew

Serves 4

Serving size: ½ cup stew and ½ cup cooked rice

 

Ingredients:

1 teaspoon olive oil

2/3 cup red onion, chopped

3 cloves garlic, minced

1 cup water

2 tablespoon tomato paste

1 tablespoon cilantro

¼ teaspoon dried oregano

½ teaspoon adobo seasoning

15 ounce can red kidney beans, rinsed and drained

2 cups cooked rice (white or brown)

 

Directions:

  1. In a large skillet, heat oil over medium heat.  Add red onion and garlic; cook for about 5 minutes or until onion is tender.  Carefully add the water, tomato paste, cilantro, oregano, and adobo seasoning.  Stir in the beans; bring to a boil.
  2. Reduce heat to simmer and cook while stirring for 5- 10 minutes or until slightly thick.  Mash beans slightly while stirring.
  3. Serve stew over rice.

 

Adapted from: diabeticlivingonline.com

Nutrition information for 1 serving:

kcals Pro (g) CHO (g) Sugar (g) Fiber (g) Fat (g) Ca (mg) Sodium (mg) Iron (mg) VitD (µg) Folate (µg)
267 14 50 2 13 1.6 84 115 5 0 246

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Market Umbrella

 

Market Umbrella is an independent nonprofit 501(c)(3), based in New Orleans, whose mission is to cultivate the field of public markets for public good. Market Umbrella has operated the Crescent City Farmers Markets (CCFM) since 1995.

Crescent City Farmers Market

 

The Crescent City Farmers Market operates weekly year-round in four New Orleans neighborhoods. The CCFM hosts nearly 80 local small farmers, fishers and food producers, and more than 100,000 shoppers annually.

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