Three-bean Super Stew
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegetarian | Vegtime3 | 4 | Servings |
INGREDIENTS
| 1 | T | Olive oil |
| 1 | Red onion, diced | |
| 1 | Green bell pepper, diced | |
| 1 | Tomato, cored and diced | |
| 1 | t | Cumin seed |
| 1 | t | Coriander |
| 1 | T | Peeled and minced fresh |
| ginger | ||
| 2 | c | Vegetable stock |
| 1 | c | Cooked lentils |
| 1 | c | Cooked black beans |
| 1 | c | Cooked chickpeas |
| 1/4 | c | Chopped fresh cilantro |
| reserve a few whole sprigs | ||
| for garnish | ||
| Salt and ground white | ||
| pepper to taste |
INSTRUCTIONS
SERVINGS DAIRY-FREE This spicy, energizing lunch is the perfect meal for preventing a midday slump. Protein-rich beans will keep energy levels steady for hours. In large pot, heat oil over medium heat. Add onion and bell pepper and cook, stirring often, until soft. Add tomato and cook, stirring occasionally, until soft and juicy, about 2 minures. Stir in cumin, coriander and ginger, and mix well. Add stock, lentils, black beans, chickpeas and cilantro and simmer, covered, for 5 to 10 minutes. Season with salt and pepper. Serve hot over rice and garnish with cilantro. PER SERVING: 307 CAL.; 15G PROT.; 7G TOTAL FAT (1G SAT. FAT); 480 CARB.; 0 CHOL.; 757MG SOD.; 11G FIBER Recipe by: Vegetarian Times Magazine, February 1999, page 56 Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 231
Calories From Fat: 42
Total Fat: 4.8g
Cholesterol: 0mg
Sodium: 344.2mg
Potassium: 582.5mg
Carbohydrates: 37g
Fiber: 11.4g
Sugar: 2.3g
Protein: 12g