30 Minute Red Bean Stew

By Avera

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)

30 Minute Red Bean Stew
  • 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)

  1. 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.

  2. Serve stew with rice. If desired, garnish with cilantro sprigs. Makes 4 (1/2 cup stew and 1/2 cup cooked rice) servings.

  3. *Test Kitchen Tip: Look for this seasoning blend at a market that specializes in Hispanic foods.

Nutritional Facts

Calories - 220
Carbohydrates - 44g
Saturated Fat - 0g
Sodium - 427mg
Protein - 11g
Cholesterol - 0g
Total Fat - 2g
Fiber - 8g

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3 replies

Avera 2008-11-24 23:22:46 -0600 Report

A quartet of seasonings—garlic, cilantro, oregano, and adobo seasoning—adds a zesty kick to this vegetarian meal in a bowl.