Guest guest Posted November 12, 2000 Report Share Posted November 12, 2000 Vegetarian, Low-Fat Pinto Bean & Corn Stew (high fiber) 1 1/2 cs. dried pinto beans, soaked overnight 2 tsps. salt, plus more to taste 1 tbsp. sunflower or other vegetable oil 1 large onion, chopped 1 clove garlic, peeled and slivered 2 tsps. ground cumin 2 tbsps. ground red chile or 2 tablespoons paprika plus 1/2 teaspoon cayenne pepper 1 lb. small zucchini,cut into 1/2-inch chunks 1/4 c. thinly sliced sun-dried tomatoes, not packed in oil 1 1/2 tbsps. all-purpose flour 2 cs. corn kernels, from 4 ears or frozen 1 28 oz. can whole tomatoes, drained and chopped, or 2 cups chopped fresh tomatoes 1/4 c. chopped fresh cilantro freshly ground black pepper -- to taste Drain and rinse beans, discarding soaking water. Place in a large heavy pot and add enough water to cover by 2 inches. Bring to a boil, reduce heat to low and simmer, covered, for 1 hour. Add 1 teaspoon salt and simmer, covered, until beans are tender, about 1/2 hour more. Drain, reserving liquid. Set aside. Meanwhile, in a Dutch oven or wide soup pot, heat oil over medium high heat. Add onion and cook, stirring, until golden, 8 to l0 minutes. Reduce heat to medium-low. Add garlic, cumin and ground chile (or paprika and cayenne); cook, stirring constantly, until fragrant, 2 to 3 minutes. Add zucchini, sun-dried tomatoes and remaining 1 teaspoon salt; cook, stirring, for 2 minutes more. Add flour and reserved beans; cook, stirring, for 1 minute. Add corn, tomatoes and 2 cups reserved bean-cooking liquid. Bring to a boil, reduce heat to low and simmer, partially covered, until sauce has thickened, 15 to 20 minutes. Add cilantro. Adjust seasoning with salt and pepper. (The stew will keep, covered, in the refrigerator for up to 3 days.) Makes about 9 cs, for 8 servings. Calories...240...Fat...4 g...Carbs...44 g...Protein...12 g...Sodium..720 mg...Fiber...9 g. Quote Link to comment Share on other sites More sharing options...
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