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Mexican Corn Stew

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Recipe

 

Yield

4 servings

Prep

15 min

Cook

15 min

Ready

30 min
Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
15 ounces red kidney beans
canned
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¼ cup pearl barley
dry
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1 tablespoon olive oil
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2 cups onions
chopped
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3 tablespoons garlic
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1 pound carrots
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3 stalks celery
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7 cups vegetable stock
canned
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2 each sweet red bell peppers
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3 ½ cups corn
frozen
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2 teaspoons cumin seeds
ground
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2 teaspoons coriander
ground
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½ teaspoon cayenne pepper
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5 ounces tortilla chips
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3 tablespoons parsley leaves
dried
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1 each jalapeño pepper
fresh
* Camera
16 ounces tomatoes, canned
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Ingredients

Amount Measure Ingredient Features
433.5 ml/g red kidney beans
canned
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59 ml pearl barley
dry
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15 ml olive oil
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473 ml onions
chopped
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45 ml garlic
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453.6 g carrots
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3 stalks celery
* Camera
1.7 l vegetable stock
canned
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2 each sweet red bell peppers
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828 ml corn
frozen
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1E+1 ml cumin seeds
ground
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1E+1 ml coriander
ground
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2.5 ml cayenne pepper
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144.5 ml/g tortilla chips
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45 ml parsley leaves
dried
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1 each jalapeño pepper
fresh
* Camera
462.4 ml/g tomatoes, canned
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Directions

Seed and dice the jalapeno peppers.

Dice the tomatoes.

Thinly slice carrots and celery stalks.

Seed and dice red peppers. Crush 2 cups of corn chips(optional).

In large fry pan over medium high heat sauté the onions and garlic for 5 minutes.

Add jalapenos, carrots, celery, bell peppers and all spices.

Stir frequently to blend the flavors.

Continue cooking for 3 more minutes stirring frequently.

Add rest of the ingredients (except chips), lower to low heat, cover and cook for about 2 hours.

Put in warmed bowls, top with crushed chips and salsa if desired.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 1103g (38.9 oz)
Amount per Serving
Calories 58723% from fat
 % Daily Value *
Total Fat 15g 23%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 792mg 33%
Total Carbohydrate 35g 35%
Dietary Fiber 15g 60%
Sugars g
Protein 38g
Vitamin A 432% Vitamin C 193%
Calcium 27% Iron 34%
* based on a 2,000 calorie diet How is this calculated?
 

The Healthy Recipe

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Pan de Muerto (Bread of the Dead)

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Dia de los Muertos, the Day of the Dead, is a Mexican holiday celebrated November 1 and 2. It is a blend of Aztec and Catholic traditions. Even though Halloween and Dia de los Muertos are close together on the calendar and have similar themes, they are not related.

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