Spicy Kidney Bean Stew
Recipe By : Low Fat & Fast by Vegetarian Times
Serving Size : 6 Preparation Time :0:00
Categories : Low Fat Stews
Amount Measure Ingredient -- Preparation Method
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3-1/2 cups cooked red kidney beans -- or 2 (15.5 oz.) cans
1 cup bean cooking liquid -- or liquid from 2 can
2 tbsp. canola oil
2 small onions -- finely chopped
3 cloves garlic -- minced
1 tsp. curry powder
1 tomato -- chopped
2 medium potatoes -- cooked and cubed
2 carrots -- cut in 1/2" cubes and steamed
1 tbsp. fresh parsley -- chopped
In a blender, puree 1 cup beans with 1 cup bean liquid until smooth, set aside. Place remaining 2-1/2 cups beans in a separate bowl.
In a large saucepan, heat oil, add onions and garlic and cook, stirring, until onions are translucent, about 3 minutes.
Add curry powder and mix well. Add tomato and reserved bean puree. Simmer, covered, until tomato almost dissolves in sauce, about 10 minutes.
Add potatoes and carrots and simmer 5 minutes.
Add reserved beans and simmer another 5 minutes.
Sprinkle with parsley and serve.
230 calories per serving, 10g protein, 5g fat, 39g carbo, 0 chol, 522mg sodium, 12g fiber.