Categories: Recipes
      Date: Jun 19, 2015
     Title: 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