Very easy & quick. Convenient too, because almost no fresh ingredients are needed. I don't think the flavors really marry because of the quick cooking time. I'd make it again just for the convenience, but it's not something we'll ever crave.
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
More From Cooking Light
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
- 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.
- Add beans, chipotle chile, and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream.
Black Bean Stew Recipe at a Glance
- COURSE: Soups/Stews
- CONVENIENCE: Entertaining
- CUISINE: American
- MAIN INGREDIENT: Beans
- DIETARY CONSIDERATION: Low Cholesterol, Low Saturated Fat
- OCCASION: Winter, Kwanzaa
- PUBLICATION: Cooking Light
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