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Sausage and Black Bean Stew

Yield 4 (1 1/2-cup) servings.

Ingredients

  • Vegetable cooking spray
  • 1/2 pound turkey kielbasa, cut in half lengthwise and sliced into thin pieces
  • 2 cups chopped tomato
  • 1 cup chopped onion
  • 1 teaspoon dried oregano
  • 6 cloves garlic, minced
  • 2 tablespoons all-purpose flour
  • 2 1/2 cups drained canned no-salt-added black beans
  • 1 (14 1/4-ounce) can no-salt-added beef broth
  • 1/4 cup chopped green onions

Nutrition Information

  • calories 313
  • caloriesfromfat 18 %
  • fat 6.3 g
  • satfat 2.7 g
  • monofat 0.1 g
  • polyfat 0.5 g
  • protein 20.7 g
  • carbohydrate 44.4 g
  • fiber 0.0 g
  • cholesterol 30 mg
  • iron 0.0 mg
  • sodium 616 mg
  • calcium 0.0 mg

How to Make It

  1. Coat a Dutch oven with cooking spray; place over medium heat until hot. Add sausage, and cook until browned, stirring often. Drain and pat dry with paper towels. Set aside. Wipe drippings from Dutch oven with a paper towel.

  2. Coat Dutch oven with cooking spray; place over medium-high heat until hot. Add tomato and next 3 ingredients; saute until onion is tender. Add sausage and flour. Cook, stirring constantly, 1 minute. Add beans and broth; stir well. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes or until thickened, stirring often. To serve, ladle soup into individual bowls, and sprinkle each serving with 1 tablespoon chopped green onions.

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