San Francisco Black Bean And Corn Stew
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Eggs, Grains | Vegetarian | Soups, Veggie | 8 | Servings |
INGREDIENTS
| 1/4 | c | Dry sherry or apple juice |
| 1 | T | Olive oil |
| 2 | c | Onions, chopped |
| 1/2 | c | Celery, chopped |
| 1/2 | c | Carrot, chopped |
| 1/2 | c | Red bell pepper, chopped |
| 4 | c | Black beans, cooked |
| 2 | c | Corn kernels, fresh/frozen |
| 2 | c | Stock or water |
| 2 | T | Garlic, minced |
| 1 | c | Chopped tomatoes |
| 2 | t | Ground cumin |
| 4 | t | Chili powder or to taste |
| 1/2 | t | Oregano, dry |
| 1/4 | c | Fresh cilantro, chopped |
| 2 | T | Honey |
| 2 | T | Tomato paste |
INSTRUCTIONS
In a large stock pot over medium high heat, combine the sherry and oil. When hot, add onions. Saute, stirring, until soft but not brown. Add celery, carrot and bell pepper; saute 5 more minutes. Add remaining ingredients; bring to a boil. Lower heat and simmer for 15 minutes. Before serving, puree 1 cup of the stew in a blender; add back to the pot. Variation: Serve with crushed corn chips on top. Source: The Vegetarian Times Magazine Jan 96 From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini
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Nutrition (calculated from recipe ingredients)
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Calories: 206
Calories From Fat: 32
Total Fat: 3.6g
Cholesterol: 1.8mg
Sodium: 558.3mg
Potassium: 612.4mg
Carbohydrates: 35.9g
Fiber: 9.9g
Sugar: 8.1g
Protein: 9.9g