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

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delliam
delliam Posts: 16
in Recipes
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

Replies

  • bethvandenberg
    bethvandenberg Posts: 1,496 Member
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    this sounds so yummy will try it for sure.
  • BeautifulScarsWECHANGED
    BeautifulScarsWECHANGED Posts: 749 Member
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    bump
  • HealthyEscape
    HealthyEscape Posts: 255
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    YUMMY! Can't wait to make this!
  • shander7
    shander7 Posts: 613 Member
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    bump!
  • emalay
    emalay Posts: 159 Member
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    Thanks for sharing....making it for supper tonight!
  • cattiemac
    cattiemac Posts: 251 Member
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    Thanks for sharing - this sounds super yummy!!
  • kimberlyrenee
    kimberlyrenee Posts: 39
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    Can't wait to try this. Thanks for sharing!
  • BreeWilder
    BreeWilder Posts: 133 Member
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    bump!
  • prekteacher2
    prekteacher2 Posts: 152
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    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.

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