Kidney beans (red beans) offer a great amount of cholesterol-lowering fiber that prevents blood sugars from rising too fast after a meal — perfect for a diabetic's diet. Mixed with healthy rice, vegetables and spices, this stew sure is a winner.
4 servings (1/2 cup stew and 1/2 cup cooked rice)Ingredients
1 teaspoon cooking oil
2/3 cup chopped red onion
3 cloves garlic, minced
1 cup water
2 tablespoons tomato paste
1 tablespoon snipped fresh cilantro
1 teaspoon snipped fresh oregano or 1/4 teaspoon dried oregano, crushed
1/2 teaspoon adobo seasoning*
1 15-ounce can red kidney beans, rinsed and drained
2 cups hot cooked brown rice
Fresh cilantro sprigs (optional)
In a large skillet, heat oil over medium heat. Add red onion and garlic; cook about 5 minutes or until onion is tender. Carefully add the water, tomato paste, the snipped cilantro, the oregano, and adobo seasoning. Stir in beans. Bring to boiling; reduce heat. Cook and stir over medium heat for 5 to 10 minutes or until soup is slightly thickened, mashing beans slightly while stirring.
Serve stew with rice. If desired, garnish with cilantro sprigs. Makes 4 (1/2 cup stew and 1/2 cup cooked rice) servings.
*Test Kitchen Tip: Look for this seasoning blend at a market that specializes in Hispanic foods.
- Calories - 220
- Carbohydrates - 44g
- Saturated Fat - 0g
- Sodium - 427mg
- Protein - 11g
- Cholesterol - 0g
- Total Fat - 2g
- Fiber - 8g