black bean stew

kathleenbritting

Made a delicious black bean stew last night and thought I'd share the recipe

-sweat 1/2 cup chopped onion in water with a pinch of salt ( you can add some garlic (adjust cal for this) or garlic powder here) 34 cal
-throw in 1/2 a large skinned tomato ( half a cups worth) 54 cal
-stir together and blend. you will need to add about a cup of water to make a little soupy. If you add veg or chicken stock adjust cal.
-add 1 cup shredded cabbage and cook untill soft. 28 cal
-add 1/2cup cooked beets. 37 cal
-add 1 can rinsed Goya low sodium black beans 350 cal
- add 6 grilled chicken thighs chopped. 492 cal.

you made need to add more water to keep it stew like and not too dry.
-for spices, I used salt and pepper, ground cumin and chili powder, garlic powder, smoky paprika, and mexican oregano.
You can use whatever spices you like in a chili. I also added a ground fresh Thai bird chili to my bowl cause I like things spicy and they're in the garden.
-other garnish can be non fat greek yogurt and extra chopped onions. You would have to adjust calories for that.
-The recipe as is makes 4 hearty portions and is 249 cal a serving.

Hope you enjoy. Kathy

kpk54

Yum! It sounds awesome especially since I'm a big fan of legumes AND cabbage. Thanks.

Wibble_Wobble

Tasty tasty tasty