Black bean stew
1 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| This is a hearty stew that has almost no fat. Tomatoes and pumpkin | ||
| Give it a rich flavor. It is very high in fiber, low | ||
| 1 | pack | (12 oz) black beans, washed and picked over |
| No stick cooking spray | ||
| 1½ | cup | Chopped green onions or scallions, including tender tops |
| 3 | eaches | Cloves garlic, minced |
| 1 | can | (26 oz) tomatoes |
| 1 | cup | Fresh or canned unseasoned pumpkin puree |
| 1½ | cup | Beef stock in fat and |
| Excellent when served with just a dollop of yogurt and a slice of | ||
| Lime. | ||
| 1 | tablespoon | Cumin |
| 1½ | tablespoon | Balsamic (or red wine) vinegar |
| 8 | ounces | Fat-free ham, cut into small squares |
| Freshly ground black pepper | ||
| 1 | cup | Dry sherry |
| Salt to taste | ||
| 1 | cup | Low-fat yogurt |
| slice | Green onion for garnish | |
| 10 | eaches | Lime slices |
Directions
INGREDIENTS
DIRECTIONS
Place the beans in a large saucepan and cover with boiling water to a level of 3" above the beans. Simmer until the beans are tender, about 3 hours. Drain. Spray the large saucepan thoroughly with no stick cooking spray. Saute the onion and garlic until just soft. Add the tomatoes, pumpkin puree, beef stock, cumin, vinegar, and black beans. Simmer for 25 min. Add the ham, black pepper, and sherry and heat thoroughly. Salt to taste. Serve in large bowls with a dollop of low-fat yogurt, a sprinkle of green onions, and a slice of lime.
Submitted By EARL SHELSBY On 10-24-94
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