Black Bean Stew

Vegetarian
Health score
36%
Black Bean Stew
45 min.
2
318kcal

Suggestions


Looking for a flavorful and nutritious dish that's both satisfying and easy to prepare? Look no further than this delightful Black Bean Stew! Perfect for vegetarians and anyone seeking a hearty meal, this stew boasts a wonderful combination of textures and tastes that will tantalize your taste buds. With just 45 minutes from start to finish, you can whip up a delicious lunch or dinner that serves two, making it an ideal choice for date night or a cozy meal at home.

The star of this recipe is the black beans, packed with protein and fiber, ensuring that you stay full and energized throughout your day. Combined with stewed tomatoes and a touch of chipotle chile in adobo sauce, the stew gets a smoky, rich flavor that is simply irresistible. Paired with fluffy Israeli couscous, each spoonful is a satisfying experience that delivers comfort and warmth.

Don't forget to finish off your bowl with a dollop of low-fat sour cream and a sprinkle of fresh green onions for that extra burst of flavor! This Black Bean Stew not only nourishes your body, but it also warms your soul with its vibrant colors and aromatic spices. Whether you're a seasoned cook or just starting your culinary journey, this recipe is sure to impress. So, roll up your sleeves and get ready to indulge in a wholesome dish that celebrates the beauty of vegetarian cooking!

Ingredients

  • cup black beans canned drained
  • 14.5 ounce canned tomatoes undrained canned
  • teaspoon chipotle chile in adobo sauce canned minced
  • cup less-sodium chicken broth fat-free
  • tablespoon green onions sliced
  • 0.3 cup israeli couscous uncooked
  • tablespoon cup heavy whipping cream sour low-fat
  • teaspoons olive oil 
  • 0.5 cup onion chopped

Equipment

  • sauce pan

Directions

  1. Heat oil in a medium saucepan over medium heat.
  2. Add 1/2 cup onion and couscous; cook 5 minutes, stirring frequently.
  3. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes.
  4. Add beans, chipotle chile, and tomatoes; cover and simmer 4 minutes or until the couscous is tender.
  5. Serve with green onions and sour cream.

Nutrition Facts

Calories318kcal
Protein16.28%
Fat15.95%
Carbs67.77%

Properties

Glycemic Index
81
Glycemic Load
18.5
Inflammation Score
-7
Nutrition Score
20.23304363243%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
2mg
Kaempferol
0.3mg
Myricetin
0.01mg
Quercetin
8.44mg

Nutrients percent of daily need

Calories:317.88kcal
15.89%
Fat:5.88g
9.05%
Saturated Fat:1.15g
7.16%
Carbohydrates:56.25g
18.75%
Net Carbohydrates:43.98g
15.99%
Sugar:11.16g
12.4%
Cholesterol:2.1mg
0.7%
Sodium:1075.77mg
46.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.51g
27.02%
Fiber:12.27g
49.09%
Manganese:0.87mg
43.38%
Copper:0.65mg
32.61%
Vitamin C:24.81mg
30.07%
Potassium:1027.89mg
29.37%
Iron:4.99mg
27.71%
Folate:96.19µg
24.05%
Vitamin B3:4.74mg
23.7%
Phosphorus:236.56mg
23.66%
Vitamin B1:0.35mg
23.43%
Vitamin B6:0.45mg
22.69%
Magnesium:90.08mg
22.52%
Vitamin E:3.19mg
21.25%
Vitamin K:19.7µg
18.76%
Vitamin B2:0.28mg
16.27%
Calcium:131.22mg
13.12%
Vitamin B5:1.27mg
12.72%
Vitamin A:495.85IU
9.92%
Zinc:1.39mg
9.26%
Selenium:5.25µg
7.5%
Vitamin B12:0.25µg
4.2%
Source:My Recipes