Friday, January 31, 2014

Three Bean Stew

three bean stew
Three bean stew with garbanzo, kidney and pinto beans


1 large onion, diced (about 2 cups)
1 cup diced green and/or red bell pepper
1/2 cup water or vegetable stock
1 clove garlic, minced
1 Tablespoon chili powder
1 teaspoon cumin
1 teaspoon oregano
1 (14 oz can) diced tomatoes or 3 fresh tomatoes
1 (4 oz can) diced green chilies
1 cup frozen corn
3 (14 oz. cans) beans: black, chickpeas, kidney, pinto beans drained and rinsed
   (a total of about 4 1/2 cups cooked beans)


1.  In large skillet, saute onion and bell pepper in 1/2 cup of water or stock
     until onions are tender (about 10 min.) adding a tablespoon or two of water
     and/or covering pan to keep onions from sticking to pan.

2.  Add garlic, chili powder, cumin and oregano
     (and a little more water if necessary) and cook one minute longer.

3.  Stir in tomatoes and  remaining ingredients, cook until heated through,
     about 10 minutes.

Options:  1. Saute a chopped carrot and a sliced celery stalk along with the onions.
               2. For a spicier stew add 1 to 2 cups of salsa along with diced tomatoes.

               3.  Add a cup of green peas during last 5 minutes of cooking.

               4. To make chili, use a 28-ounce can of crushed tomatoes instead of the
                    diced tomatoes.
Three bean stew with black, garbanzo, pinto beans, salsa and green peas

Three bean stew with black, garbanzo and kidney beans

Serving suggestions:  Spoon the stew on top of cooked rice or potatoes.
                                   Serve chili with cornbread.

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