Black Bean and Hominy Stew

Gluten Free
Health score
17%
Black Bean and Hominy Stew
45 min.
6
320kcal

Suggestions

Ingredients

  • 30 ounce black beans drained canned
  • 1.5 cups chicken stock see low-sodium canned
  • teaspoon chipotle chile in adobo canned minced
  • 0.3 cup cilantro leaves finely chopped
  • 0.5 teaspoon coriander 
  • large garlic clove minced
  •  bell pepper green coarsely chopped
  • 0.5 teaspoon ground cumin 
  • 15 ounce hominy drained canned
  • tablespoons olive oil extra-virgin
  • medium onion coarsely chopped
  • servings salt and pepper freshly ground
  • 0.5 cup cheddar cheese shredded
  • 0.5 pound ham smoked sliced cut into 1/2-inch dice

Equipment

  • bowl
  • sauce pan

Directions

  1. In a large saucepan, heat the olive oil until shimmering.
  2. Add the bell pepper, onion and garlic and cook over moderately high heat until the vegetables are just beginning to brown, about 4 minutes.
  3. Add the ham, cumin, coriander and chipotle and cook until the ham is lightly browned, about 3 minutes longer.
  4. Add the black beans, hominy and stock and bring to a boil. Simmer the stew over moderate heat until slightly thickened, about 10 minutes.
  5. Add the cilantro and season the stew with salt and pepper. Spoon the stew into deep bowls, sprinkle with the Cheddar and serve.
  6. Serve With: Warm corn tortillas and a bowl of sour cream.

Nutrition Facts

Calories320kcal
Protein24.2%
Fat29.62%
Carbs46.18%

Properties

Glycemic Index
27.17
Glycemic Load
0.55
Inflammation Score
-6
Nutrition Score
15.312608651493%

Flavonoids

Apigenin
0.01mg
Luteolin
0.94mg
Isorhamnetin
0.92mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.53mg

Nutrients percent of daily need

Calories:319.93kcal
16%
Fat:10.71g
16.48%
Saturated Fat:3.24g
20.22%
Carbohydrates:37.59g
12.53%
Net Carbohydrates:25.26g
9.19%
Sugar:2.76g
3.07%
Cholesterol:27.56mg
9.19%
Sodium:1522.89mg
66.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.69g
39.39%
Fiber:12.33g
49.33%
Phosphorus:338mg
33.8%
Vitamin C:21.48mg
26.04%
Folate:95.07µg
23.77%
Iron:4.05mg
22.49%
Manganese:0.45mg
22.3%
Copper:0.44mg
22.11%
Magnesium:80.53mg
20.13%
Potassium:672.32mg
19.21%
Zinc:2.67mg
17.82%
Vitamin B1:0.23mg
15.04%
Vitamin B2:0.25mg
14.49%
Calcium:138.69mg
13.87%
Selenium:6.81µg
9.73%
Vitamin B3:1.85mg
9.25%
Vitamin B6:0.17mg
8.41%
Vitamin K:6.83µg
6.5%
Vitamin E:0.88mg
5.85%
Vitamin B5:0.46mg
4.58%
Vitamin A:222.24IU
4.44%
Vitamin B12:0.16µg
2.65%
Source:My Recipes