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San Francisco Black Bean & Corn Stew

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Submitted by skittlez30

YIELD

6 servings

PREP

20 min

COOK

30 min

READY

60 min

Ingredients

¼ 59
CUP ML SHERRY
dry or apple juice *
1 15
TABLESPOON ML OLIVE OIL
2 473
CUPS ML ONIONS
chopped
½ 118
CUP ML CELERY
chopped
½ 118
CUP ML CARROTS
chopped
½ 118
4 946
CUPS ML BLACK BEANS
cooked
2 473
CUP ML CORN
fresh or frozen
2 473
CUPS ML STOCK
or water
2 3E+1
TABLESPOONS ML GARLIC
minced
1 237
CUP ML TOMATOES
chopped
2 1E+1
TEASPOONS ML CUMIN
ground
4 2E+1
TEASPOONS ML CHILI POWDER
or to taste
½ 2.5
TEASPOON ML OREGANO
dry
¼ 59
CUP ML CILANTRO
fresh, chopped
2 3E+1
TABLESPOONS ML HONEY
2 3E+1
TABLESPOONS 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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 380g (13.4 oz)
Amount per Serving
Calories 313 14% from fat
 % Daily Value *
Total Fat 5g 7%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 2mg 1%
Sodium 162mg 7%
Total Carbohydrate 19g 19%
Dietary Fiber 14g 57%
Sugars g
Protein 31g
Vitamin A 62% Vitamin C 52%
Calcium 8% Iron 23%
* based on a 2,000 calorie diet How is this calculated?
Low in Saturated Fat, Low Cholesterol, Trans-fat Free, High Fiber
 
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