Broke Bean Stew For A Crew

     I was looking for a dish to take to a potluck event. I wanted something low in calorie, healthy, hearty, and delicious. I came across this winner on the Biggest Loser website and wanted to share. Good news, it’s also inexpensive and a single recipe makes enough you can have leftovers throughout the week.

  The Biggest Loser - Club Corner - Broke Bean Stew - 160 calories

Broke Bean Stew

 

(makes 10 1-cup servings)

 

“It’s high in protein but totally vegetarian. It’s so easy to make and freezes very well.” Beans are a great, inexpensive source of protein and fiber.

Ingredients

1 tablespoon olive oil

1 large yellow or white onion, chopped

1 tablespoon chopped garlic

1 teaspoon ground cumin

1 teaspoon chili powder

1 teaspoon red pepper flakes (optional)

1 can (28 ounces) diced fire-roasted tomatoes

3 cans (15.5 ounces each) chickpeas (or kidney beans, black beans, white beans),rinsed and drained (or 4-1/2 cups cooked beans)

4 cups fat-free, low-sodium chicken or vegetable broth

1/4 cup chopped cilantro

3 cups fresh baby spinach leaves, chopped kale or Swiss chard

Instructions

Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and saute

about 5 minutes, until softened but not browned. Add garlic and cook 1 minute

longer. Do not brown garlic.

Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans

and 2-1/2 cups of broth and bring to a boil. Reduce to a simmer.

Place remaining beans and broth in bowl of food processor or in blender. Add cilantro

and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted.

Stir well and serve hot.

Nutritional information (per serving)

Calories: 160

Protein: 8 grams

Carbohydrates: 26 grams

Fiber: 7 grams

Fat: 3 grams

Saturated fat: 0 grams

Cholesterol: 0 milligrams

Sodium: 330 milligrams

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: