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Kidney Bean Stew
10 min prep time
20 min cook time
6servings
Recipe by
Ingrid Hoffmann
Source
Latin Comfort Foods Made Healthy
Photo by
Mittera Creative
How to Make Kidney Bean Stew
Beans are a staple in Latin cuisine: Cuban black beans, Mexican refried pinto beans, etc. These red kidney beans are popular in Puerto Rican and Dominican cuisine.
Receta en Español aquí
10 min prep time
20 min cook time
6servings
1/2 cup
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Step-By-Step Instructions:
- Heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bell pepper, and garlic, and cook, stirring occasionally, until the vegetables are tender, about 8 minutes.
- Add the pumpkin, beans, broth, tomato sauce, salt, and pepper and bring to a boil. Reduce the heat to medium. Cover and cook until the pumpkin is tender, 10–12 minutes. Toss in the cilantro and stir.
Nutrition facts
6 Servings
-
Serving Size
1/2 cup
- Amount per serving Calories 120
-
Total Fat
2.5g
- Saturated Fat 0.4g
- Trans Fats 0g
- Cholesterol 0mg
- Sodium 115mg
-
Total Carbohydrate
19g
- Dietary Fiber 5g
- Total Sugars 4g
- Protein 6g
- Potassium 490mg
- Phosphorous 100mg
Ingredients
olive oil
1 tbsp
onion (finely chopped)
1
garlic (minced)
2 clove
peeled, cubed pumpkin or butterut squash
1 cup (about 7 oz)
no-salt-added red kidney beans (rinsed and drained)
1 (15.5-oz) can
unsalted chicken broth
1 1/2 cup
no-salt-added tomato sauce
1/4 cup
salt
1/4 tsp
black pepper
1/4 tsp
chopped cilantro
1/4 cup
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