Bean Stew with Corn Dumplings

50 minutes Prep: 20 minutes Cook: 30 minutes

118 calories per serving view nutrition facts

6 servings suggest servings

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Ingredients

1	recipe	soup, bean	not too meaty

dumplings
1/2	cup	flour, all-purpose
1/2	cup	cornmeal	yellow
1	teaspoon	baking powder
1/2	teaspoon	salt
1/3	cup	soy milk	or rice or almond milk
2	tablespoons	vegetable oil

Directions

Preapare soup as directed except do not blend the cooked mixture.

Instead, using a fork, slightly mash the cooked bean mixture.

Return the mixture to boiling.

Combine the ingredients for the dumplings in a medium bowl and mix with a fork until combined.

Drop mixture from a tablespoon into 6 to 8 mounts atop bubbling stew.

Reduce heat.

Cover and simmer for 10 to 12 minutes or until a toothpick inserted near the center of a dumpling comes out clean.

Do not lift cover until dumplings have cooked for 10 minutes.

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Nutrition Facts

Serving Size 39g

Amount per Serving

Calories 118 38% of calories from fat

	% Daily Value*
Total Fat 5.0g	8%
Saturated Fat 1.0g	3%
Trans Fat 0.0g
Cholesterol 0mg	0%
Sodium 206mg	9%
Total Carbohydrate 17.0g	6%
Dietary Fiber 1.0g	5%
Sugars 0.0g
Protein 2.0g	4%

Vitamin A	2%		Vitamin C	0%
Calcium	4%		Iron	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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