Mexican Bean Stew

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
49%
Mexican Bean Stew
110 min.
6
297kcal

Suggestions

Ingredients

  • cup black beans dry
  • 14.5 ounce canned tomatoes crushed canned
  • servings cayenne pepper to taste
  • cup pinto beans dried
  • cups corn kernels fresh
  • cup garbanzo beans dry
  • cloves garlic crushed
  • 0.5 teaspoon ground cinnamon 
  • teaspoon ground cumin 
  • tablespoon olive oil 
  •  onion diced
  • servings salt and pepper to taste

Equipment

  • bowl
  • sauce pan
  • pot

Directions

  1. Rinse and sort pinto beans, black beans and garbanzo beans.
  2. Place in a large bowl and cover with water. Soak overnight.
  3. Drain beans and place in a large pot; cover with water. Bring to a boil and cook for 1 hour, or until beans are tender. It may be necessary to add more water during cooking to prevent drying out or scorching.
  4. Heat oil in a small saucepan over medium-high heat.
  5. Saute onion and garlic until onion is transparent. Stir in cumin. To the beans add the onions, garlic and crushed tomatoes. Simmer for 20 minutes. Stir in corn and cinnamon; cook 15 minutes more. Season with salt, pepper and cayenne to taste before serving.

Nutrition Facts

Calories297kcal
Protein19.37%
Fat14.02%
Carbs66.61%

Properties

Glycemic Index
38.63
Glycemic Load
10.75
Inflammation Score
-9
Nutrition Score
22.641304347826%

Flavonoids

Catechin
1.63mg
Epigallocatechin
0.02mg
Epicatechin
0.05mg
Luteolin
0.01mg
Isorhamnetin
0.92mg
Kaempferol
0.88mg
Myricetin
0.04mg
Quercetin
3.83mg

Nutrients percent of daily need

Calories:296.74kcal
14.84%
Fat:4.89g
7.52%
Saturated Fat:0.78g
4.85%
Carbohydrates:52.23g
17.41%
Net Carbohydrates:39.39g
14.32%
Sugar:9.05g
10.05%
Cholesterol:0mg
0%
Sodium:299.83mg
13.04%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.19g
30.38%
Folate:293.51µg
73.38%
Manganese:1.12mg
56%
Fiber:12.85g
51.39%
Magnesium:128.08mg
32.02%
Vitamin B1:0.48mg
31.9%
Copper:0.62mg
30.95%
Phosphorus:299.21mg
29.92%
Potassium:1042.43mg
29.78%
Iron:4.64mg
25.79%
Vitamin B6:0.46mg
22.77%
Vitamin A:1084.25IU
21.69%
Vitamin C:15.51mg
18.8%
Selenium:11.61µg
16.58%
Vitamin E:2.01mg
13.38%
Zinc:2mg
13.36%
Vitamin B3:2.59mg
12.93%
Vitamin B2:0.19mg
11.25%
Calcium:97.46mg
9.75%
Vitamin B5:0.97mg
9.72%
Vitamin K:9.86µg
9.39%
Source:Allrecipes