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Vegetable-Bean Hot Pot

Yield 4 servings (serving size: about 1 3/4 cups)
A traditional English hot pot is a hearty stew of potatoes and meat, either beef, lamb, or even rabbit. Our updated, vegetable-rich version is higher in fiber and lower in fat but just as flavorful and filling.

Ingredients

  • Cooking spray
  • 1 cup chopped carrot
  • 1/2 cup chopped onion
  • 1 cup chopped red bell pepper
  • 1 (14 1/2-ounce) can no-salt-added stewed tomatoes, undrained
  • 1 cup water
  • 2 tablespoons tomato paste
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 1 (16-ounce) can red kidney beans, rinsed and drained
  • 1/2 cup sliced mushrooms
  • 1/2 cup (2 ounces) grated fresh Parmesan cheese
  • 1/4 cup chopped fresh parsley

Nutrition Information

  • calories 175
  • caloriesfromfat 0.0 %
  • fat 3.3 g
  • satfat 1.8 g
  • monofat 0.0 g
  • polyfat 0.0 g
  • protein 10 g
  • carbohydrate 28.9 g
  • fiber 8.8 g
  • cholesterol 7 mg
  • iron 2.2 mg
  • sodium 722 mg
  • calcium 187 mg

How to Make It

  1. Coat a large saucepan with cooking spray; place over medium-high heat until hot. Add carrot and onion; sauté 3 minutes or until onion is soft. Add red bell pepper; sauté 1 minute.

  2. Stir in tomatoes and next 6 ingredients; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until carrot is tender. Stir in kidney beans and mushrooms; cook, uncovered, 5 minutes. Ladle into individual serving bowls; sprinkle each serving with 2 tablespoons Parmesan cheese and 1 tablespoon parsley.

  3. carbo rating: 20

The Complete Step-by-Step Low Carb Cookbook