San Francisco Black Bean & Corn Stew
Yield
6 servingsPrep
20 minCook
30 minReady
60 minLow in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| ¼ | cup |
sherry
dry or apple juice |
*
|
| 1 | tablespoon |
olive oil
|
|
| 2 | cups |
onions
chopped |
|
| ½ | cup |
celery
chopped |
|
| ½ | cup |
carrots
chopped |
|
| ½ | cup |
sweet red bell peppers
|
|
| 4 | cups |
black beans
cooked |
|
| 2 | cup |
corn
fresh or frozen |
|
| 2 | cups |
stock
or water |
|
| 2 | tablespoons |
garlic
minced |
|
| 1 | cup |
tomatoes
chopped |
|
| 2 | teaspoons |
cumin
ground |
|
| 4 | teaspoons |
chili powder
or to taste |
|
| ½ | teaspoon |
oregano
dry |
|
| ¼ | cup |
cilantro
fresh, chopped |
|
| 2 | tablespoons |
honey
|
|
| 2 | tablespoons |
tomato paste
|
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 59 | ml |
sherry
dry or apple juice |
*
|
| 15 | ml |
olive oil
|
|
| 473 | ml |
onions
chopped |
|
| 118 | ml |
celery
chopped |
|
| 118 | ml |
carrots
chopped |
|
| 118 | ml |
sweet red bell peppers
|
|
| 946 | ml |
black beans
cooked |
|
| 473 | ml |
corn
fresh or frozen |
|
| 473 | ml |
stock
or water |
|
| 3E+1 | ml |
garlic
minced |
|
| 237 | ml |
tomatoes
chopped |
|
| 1E+1 | ml |
cumin
ground |
|
| 2E+1 | ml |
chili powder
or to taste |
|
| 2.5 | ml |
oregano
dry |
|
| 59 | ml |
cilantro
fresh, chopped |
|
| 3E+1 | ml |
honey
|
|
| 3E+1 | ml |
tomato paste
|
|
Directions
In a large stock pot over medium high heat, combine the sherry and oil.
When hot, add onions. Saute, stirring until soft but not brown. Add celery, carrot and bell pepper; sauté 5 more minutes. Add remaining ingredients; bring to a boil. Lower heat and simmer for 15 minutes. Before serving, purée 1 cup of the stew in a blender; add back to the pot. Variation: Serve with crushed corn chips on top.
