Savory Bean Stew

by the Editors of Publications International, Ltd.

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Publications International, Ltd., the Editors of.  "Savory Bean Stew."  31 August 2006.  HowStuffWorks.com. <http://recipes.howstuffworks.com/savory-bean-stew-recipe.htm>  01 December 2008.

Savory Bean Stew Photo
Savory Bean Stew
Prep and Cook Time: 30 minutes
Yield: Makes 6 (1-cup) servings
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Ingredients:
Black pepper

1
tablespoon olive or vegetable oil

1
cup frozen vegetable blend (onions, celery, red and green bell peppers)

1
can (15-1/2 ounces) chickpeas (garbanzo beans), rinsed and drained

1
can (15 ounces) pinto beans, rinsed and drained

1
can (15 ounces) black beans, rinsed and drained

1
can (14-1/2 ounces) diced tomatoes with roasted garlic, undrained

3/4
teaspoon dried thyme leaves

3/4
teaspoon dried sage leaves

1/2
to 3/4 teaspoon dried oregano leaves

3/4
cup vegetable broth or chicken broth, divided

1
tablespoon all-purpose flour

Salt and black pepper

3
cups water

3/4
cup yellow cornmeal

3/4
teaspoon salt



Preparation:
1.
Heat oil in large saucepan over medium heat until hot. Add vegetable blend; cook and stir 5 minutes. Stir in beans, tomatoes with juice and herbs. Mix 1/2 cup vegetable broth and flour. Stir into bean mixture; bring to a boil. Boil, stirring constantly, 1 minute. Reduce heat to low; simmer, covered, 10 minutes. Add remaining 1/4 cup broth; season to taste with salt and black pepper.

2.
While stew is simmering, prepare Polenta. Bring 3 cups water to a boil. Reduce heat to medium; gradually stir in cornmeal and salt. Cook 5 to 8 minutes or until cornmeal thickens and holds its shape, but is still soft. Season to taste with black pepper. Spread Polenta over plate and top with stew.


Tip: For a special touch, stir browned smoked sausages, cut into 1-inch pieces, into the stew for 10 minutes of simmering.

Nutritional Information:
Serving Size:
Sodium 1,169 mg
Protein 17 g
Fiber 11 g
Carbohydrate 57 g
Total Fat 6 g
Calories 308
Dietary Exchange:
Vegetable 1
Starch 3-1/2
Fat 1/2


This recipe appears in: Stews