Monday, February 21, 2011

A Friendly Stew

A good friend of mine sent me this fantastic Red Bean Stew recipe - and a great picture of it to post.  Enjoy this hearty recipe on a cold day.

Red Bean Stew
Serves 4

1 teaspoon canola oil
2/3 cup chopped red onion
2 cloves garlic, minced
1 cup water
2 tablespoons tomato paste
1 tablespoon snipped cilantro
1 teaspoon snipped fresh oregano or 1/4 teaspoon dried
1/2 teaspoon adobo seasoning
1 (15-ounce) red kidney beans, rinsed and drained
2 cups hot cooked brown rice

In a large skillet, heat oil over medium heat.  Add red onion and garlic. Cook for 5 minutes or until onion is tender.  Carefully add water, tomato paste, snipped cilantro, oregano and adobo seasoning.  Stir in beans.  Bring to boiling; reduce heat.  Cook and stir over medium heat for 5 to 10 minutes or until soup is slightly thickened, mashing beans slightly while stirring.
Serve stew with rice.  If desired, garnish with cilantro sprigs.
Per serving:  220 calories; 2 g fat; 427 mg sodium; 44 g carbs; 8 g fiber 11 g protein

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