Three-Bean Super Stew

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Three-Bean Super Stew Ingredients

1 tb Olive oil	2 c Vegetable stock
1 sm Red onion; diced	1 c Cooked lentils
1 sm Green bell pepper; diced	1 c Cooked black beans
1 lg Tomato; cored and diced	1 c Cooked chickpeas
1 ts Cumin seed	1/4 c Chopped fresh cilantro
1 ts Coriander	(reserve a few whole sprigs
1 tb Peeled and minced fresh	Salt and ground white

Instructions for Three-Bean Super Stew

4 SERVINGS DAIRY-FREE This spicy, energizing lunch is the perfect meal for preventing a midday slump. Protein-rich beans will keep energy levels steady for hours. In large pot, heat oil over medium heat. Add onion and bell pepper and cook, stirring often, until soft. Add tomato and cook, stirring occasionally, until soft and juicy, about 2 minures. Stir in cumin, coriander and ginger, and mix well. Add stock, lentils, black beans, chickpeas and cilantro and simmer, covered, for 5 to 10 minutes. Season with salt and pepper. Serve hot over rice and garnish with cilantro. PER SERVING: 307 CAL.; 15G PROT.; 7G TOTAL FAT (1G SAT. FAT); 480 CARB.; 0 CHOL.; 757MG SOD.; 11G FIBER Recipe by: Vegetarian Times Magazine, February 1999, page 56 Converted by MM_Buster v2.0l.

Main Ingredient: BeansCuisine: Uncategorized

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