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Vegetarian, Low-Fat Pinto Bean & Corn Stew (high fiber)

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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.

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