Black Bean Stew Recipe
Combining legumes, such as these black beans, with grains (the corn and rice) makes a complete protein out of this healthy stew.
SERVES ► 4–6
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 (15-ounce) cans black beans, drained
- 1 (14-ounce) can corn, undrained
- 1 (10.75-ounce) can condensed tomato soup
- 1 (14-ounce) can vegetable broth
- 2 cups water
- ¼ teaspoon pepper
- 1 tablespoon chili powder
- ½ cup brown rice
In large pot, heat olive oil over medium heat. Add onion; cook and stir until tender, about 6 minutes.
Stir in all remaining ingredients except rice. Bring to a boil, reduce heat, cover, and simmer for 10 minutes.
Uncover and stir in rice. Cover and simmer for 30–40 minutes longer until rice is tender and soup is blended.
About Canned Foods
Canned foods are totally prepared and ready to eat. They can be higher in sodium than the raw variety of the food. Look for lower sodium types (read labels!). You can also rinse the food before use to reduce the sodium content. Beans and vegetables such as corn and peas especially benefit from rinsing.