Spicy Pink Bean Stew
Any type of dried beans will work in this hearty recipe. Serve it with some crackers for a hearty winter meal.
INGREDIENTS | SERVES 6
- 1 pound dried pink beans
- 4 cups water
- 2 tablespoons olive oil
- 1 onion, chopped
- 4 cloves garlic, minced
- 2 cups fat-free chicken broth
- 1 tablespoon chili powder
- ½ teaspoon cumin
- ⅛ teaspoon pepper
- ½ teaspoon dried oregano leaves
- 1 (14-ounce) can diced tomatoes
- 1 (8-ounce) can tomato sauce
- 2 tablespoons cornstarch
Pick over the beans and sort, then rinse and drain. Cover with cold water and let soak overnight.
The next day, drain the beans and add water. Bring to a boil over medium heat, then reduce heat and simmer.
Heat olive oil in a skillet and cook onion and garlic until tender, about 5 to 6 minutes. Add to bean mixture along with chicken broth, chili powder, cumin, pepper, and oregano leaves. Cover and simmer for 2 to 3 hours until beans are tender.
Using a potato masher, mash half of the beans. Stir in tomatoes and bring to a simmer. In a small bowl combine tomato sauce and cornstarch; mix well. Stir into bean mixture and simmer for 8 to 10 minutes until thickened.
Calories: 153.34
Fat: 4.95 grams
Saturated Fat: 0.70 grams
Cholesterol: 0.0 mg
Sodium: 340.83 mg
Preparing Beans
Dried beans sometimes have sticks, twigs, or small rocks packed in with them, so they must be carefully sorted, rinsed, and drained before using. Do not add salt or acidic ingredients while the beans cook for the first 1 to 2 hours, as those ingredients slow down the softening of the beans.
