Black Bean Stew

When you need something easy that uses items you already have, try this hearty stew. Dawn McGreevey keeps Israeli couscous in her pantry, so we've used it in place of more traditional white rice.

Yield: 2 servings (serving size: 1 1/2 cups stew, 1 1/2 teaspoons green onions, and 1 1/2 teaspoons sour cream)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 330
  • Calories from fat: 16%
  • Fat: 5.7g
  • Saturated fat: 1g
  • Monounsaturated fat: 3.4g
  • Polyunsaturated fat: 0.5g
  • Protein: 13.7g
  • Carbohydrate: 58.6g
  • Fiber: 10.1g
  • Cholesterol: 3mg
  • Iron: 3.8mg
  • Sodium: 1140mg
  • Calcium: 162mg

Ingredients

  • 2 teaspoons olive oil
  • 1/2 cup chopped onion
  • 1/3 cup uncooked Israeli couscous
  • 1 cup fat-free, less-sodium chicken broth
  • 1 cup canned black beans, drained
  • 1 teaspoon minced canned chipotle chile in adobo sauce
  • 1 (14.5-ounce) can stewed tomatoes, undrained
  • 1 tablespoon sliced green onions
  • 1 tablespoon low-fat sour cream

Preparation

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