BROKE BEAN STEW...BIGGEST LOSER RECIPE (DELICIOUS)

delliam

1 tblsp. Olive Oil
1 lg. yellow or wht. onion, chopped
1 tblsp. chopped garlic
1 (28oz) can fire-roasted tomatoes
1 tsp. grnd cumin
1 tsp. chili powder
1 tsp. red chili flakes( optional)
3 (151/2oz) cans chickpeas,kidney bns,
black bns,or wht beans,rinsed & drained
or 41/2 cups cooked beans
4 cups fat-free,low-sodium chicken broth or veg. broth
1/4 cup chopped cilantro
3 cups fresh baby spinach leaves or 3 cups chopped kale
or swiss chard

In a 4Qt. sauce pan, heat the oil over medium-high heat. Add the onion and cook for about 5 mins., until soft but not browned. Add the garlic and cook for 1 min. longer. Do not brown the garlic.

Add the tomatoes,cumin,chili powder, and chili flakes,if desired. simmer for bout 5mins. Add 3 cups(2cans) of the beans and 3 1/2 cups of the broth and bring to a boil. Reduce to a simmer.

Meanwhile,place the remaining 1 1/2 cups of beans and 1/2 cup of broth in a food processor or blender. Add the cilantro and puree or blend until smooth.

Add the puree to the stew. Add the greens and heat just until wilted.

MAKES 10 (1-CUP) SERVINGS

PER SERVING:
160 calories, 8g protein,26g carbs (7g sugars),3g fat(0g saturated),0mg cholesterol,7g fiber,330mg sodium

bethvandenberg

this sounds so yummy will try it for sure.

BeautifulScarsWECHANGED

bump

HealthyEscape

YUMMY! Can't wait to make this!

shander7

bump!

emalay

Thanks for sharing....making it for supper tonight!

cattiemac

Thanks for sharing - this sounds super yummy!!

kimberlyrenee

Can't wait to try this. Thanks for sharing!

BreeWilder

bump!

prekteacher2

1 tblsp. Olive Oil
1 lg. yellow or wht. onion, chopped
1 tblsp. chopped garlic
1 (28oz) can fire-roasted tomatoes
1 tsp. grnd cumin
1 tsp. chili powder
1 tsp. red chili flakes( optional)
3 (151/2oz) cans chickpeas,kidney bns,
black bns,or wht beans,rinsed & drained
or 41/2 cups cooked beans
4 cups fat-free,low-sodium chicken broth or veg. broth
1/4 cup chopped cilantro
3 cups fresh baby spinach leaves or 3 cups chopped kale
or swiss chard

In a 4Qt. sauce pan, heat the oil over medium-high heat. Add the onion and cook for about 5 mins., until soft but not browned. Add the garlic and cook for 1 min. longer. Do not brown the garlic.

Add the tomatoes,cumin,chili powder, and chili flakes,if desired. simmer for bout 5mins. Add 3 cups(2cans) of the beans and 3 1/2 cups of the broth and bring to a boil. Reduce to a simmer.

Meanwhile,place the remaining 1 1/2 cups of beans and 1/2 cup of broth in a food processor or blender. Add the cilantro and puree or blend until smooth.

Add the puree to the stew. Add the greens and heat just until wilted.

MAKES 10 (1-CUP) SERVINGS

PER SERVING:
160 calories, 8g protein,26g carbs (7g sugars),3g fat(0g saturated),0mg cholesterol,7g fiber,330mg sodium

Thank you for posting. I've heard people talk about this.