| CATEGORY |
CUISINE |
TAG |
YIELD |
| Grains, Vegetables, Dairy |
Vegetarian |
Beans and l, Main dishes, Vegetarian, Vegetables |
6 |
Servings |
INGREDIENTS
| 1 |
tb |
Olive oil |
| 1/4 |
ts |
Crushed red pepper flakes |
| 1 |
tb |
Coriander seeds |
| 1 |
tb |
Cumin seeds |
| 3 |
md |
Bell peppers; seeded and chopped (red, orange and yellow) |
| 2 |
md |
Bulbs fennel |
| 1 |
ts |
Dried oregano |
| 2 |
tb |
Chili powder |
| 3 |
md |
Tomatoes; peeled and chopped OR 16-oz. can diced tomatoes |
| 1 1/2 |
c |
Cut green beans |
| 1 3/4 |
c |
Cooked or canned kidney beans; (rinsed if canned) |
| 1 3/4 |
c |
Cooked or canned black beans; (rinsed if canned) |
| 1 3/4 |
c |
Cooked or canned white beans; (rinsed if canned) |
|
|
Water or tomato juice as needed |
| 1/2 |
c |
Chopped fresh cilantro or parsley |
|
|
Salt and freshly ground black pepper; to taste |
|
|
Shredded cheddar cheese or plain low-fat yogurt for garnish; (optional) |
INSTRUCTIONS
Delicious and dramatic, this dish is a mosaic of colors. It's easy enough
to make for a simple family dinner but impressive enough to serve to
guests. And the best part is, one serving contains 11 grams of fiber,
nearly half the recommended daily intake of 25 grams per day.
IN LARGE HEAVY POT, heat oil over medium heat. Add crushed red pepper
flakes, coriander and cumin and cook, stirring often, until seasonings
darken slightly.
Add peppers, fennel, oregano and chili powder and cook, stirring often,
until vegetables begin to soften, about 5 minutes. Add tomatoes and all
beans and bring to a boil. Reduce heat to low and simmer, stirring
occasionally, for 30 minutes. Add water or tomato juice as needed if too
much liquid evaporates. Stir in cilantro or parsley and season with salt
and pepper.
Serve in shallow bowl, garnished with shredded cheese or yogurt if desired.
PER SERVING: 286 calories; 14g protein; 3g total fat (1g sat fat); 50g
carb.; 0 chol.; 380mg SOD.; 11g fiber. VEGAN/LACTO
Recipe by: Vegetarian Times, March 1998, page 45
Posted to MC-Recipe Digest by Kathleen <schuller@ix.netcom.com> on Apr 20,
1998
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