Mexican Bean Stew (

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
98%
Mexican Bean Stew (
125 min.
8
256kcal

Suggestions

Ingredients

  •  bay leaves 
  • leaves cup heavy whipping cream fresh sour white chopped finely chopped for serving finely
  • cups pinto beans dried
  •  garlic cloves peeled mashed
  • 0.3 large onion 
  • servings salt and pepper black freshly ground

Equipment

  • bowl
  • ladle
  • pot

Directions

  1. Combine the beans, garlic, onion, and bay leaves in a medium pot.
  2. Add enough water to reach about 1 1/2 inches over the beans. Bring to a boil over medium-high heat. Reduce the heat, cover, and simmer until the beans are tender, about 2 hours.
  3. Add more water if the beans are absorbing too much liquid. The beans should be soupy when done, with plenty of liquid remaining. Season the beans with salt and pepper, to taste.
  4. Ladle the beans and cooking liquid into soup bowls and garnish with Mexican crema, cilantro and chopped white onions. Alternatively, the beans can be drained and use as a filling for soft tacos.

Nutrition Facts

Calories256kcal
Protein24.48%
Fat3.19%
Carbs72.33%

Properties

Glycemic Index
20
Glycemic Load
13.53
Inflammation Score
-8
Nutrition Score
20.146956432125%

Flavonoids

Catechin
3.67mg
Epigallocatechin
0.04mg
Epicatechin
0.1mg
Isorhamnetin
0.23mg
Kaempferol
1.74mg
Myricetin
0.03mg
Quercetin
1.21mg

Nutrients percent of daily need

Calories:255.61kcal
12.78%
Fat:0.91g
1.4%
Saturated Fat:0.18g
1.1%
Carbohydrates:46.29g
15.43%
Net Carbohydrates:34.93g
12.7%
Sugar:1.74g
1.94%
Cholesterol:0mg
0%
Sodium:9.21mg
0.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.66g
31.33%
Folate:381.04µg
95.26%
Fiber:11.36g
45.46%
Manganese:0.88mg
43.87%
Vitamin B1:0.52mg
34.76%
Copper:0.65mg
32.72%
Magnesium:128.46mg
32.11%
Phosphorus:301.36mg
30.14%
Potassium:1023.16mg
29.23%
Selenium:20.44µg
29.19%
Iron:3.73mg
20.71%
Vitamin B6:0.37mg
18.41%
Zinc:1.68mg
11.19%
Vitamin B2:0.16mg
9.23%
Calcium:86.31mg
8.63%
Vitamin C:5.42mg
6.57%
Vitamin B5:0.58mg
5.85%
Vitamin K:4.65µg
4.43%
Vitamin B3:0.87mg
4.34%
Vitamin E:0.16mg
1.06%