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Throw summer’s fresh vegetables into a pot and stew them up for an antioxidant-packed, Southwestern-flavored treat. Black beans also have fiber, folic acid and cholesterol-lowering activity.
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 cup chopped red onion
- 5 large cloves garlic, crushed or minced
- 2 tablespoons chili powder, or more to taste
- 2 teaspoons ground cumin
- 2 cups juicy chopped fresh tomatoes
- 1 (15 ounce) can no-salt-added black beans, drained
- 1 cup water (or red wine)
- 1 cup chopped bell pepper (any color)
- 1 cup chopped zucchini
- 1 cup corn kernels
- 1 cup chopped white or portobello mushrooms
- 1 cup chopped fresh cilantro, packed
- 1/8 teaspoon cayenne pepper, or more to taste
- Salt and freshly ground black pepper, to taste
Directions
Step 1
Heat oil in medium pot. Add onion, garlic, chili powder and cumin. Saute over medium heat until onion is soft, about 5 minutes. Add remaining ingredients (except garnishes) and stir. Bring to a boil, then lower heat and simmer 20 minutes or until vegetables are soft. Add more liquid if needed.
Step 2
Serve alone or over rice (preferably brown). Garnish if desired with any of the following: reduced-fat cheddar cheese, onion, fat-free sour cream, guacamole, fresh cilantro.
Tips
Copyright 2004 Jean Carper. Printed first in USA WEEKEND. All rights reserved.
Nutrition Facts (per serving)
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 6 | |
| Calories 178 | |
| % Daily Value * | |
| Total Fat6g | 7% |
| Saturated Fat1g | 4% |
| Sodium640mg | 28% |
| Total Carbohydrate28g | 10% |
| Dietary Fiber7g | 26% |
| Total Sugars5g | |
| Protein7g | |
| Vitamin C36mg | 182% |
| Calcium46mg | 4% |
| Iron2mg | 11% |
| Potassium665mg | 14% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient.If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
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