Veggie Black Bean Stew

By Totlxtc

Ingredients

• 2 * 2 large onions, chopped
• 1/2 * 1/2 cup each chopped celery, carrot and sweet red pepper
• 2 * 2 tablespoons minced garlic
• 1/4 * 1/4 cup dry sherry or reduced-sodium chicken broth
• 1 * 1 tablespoon olive oil
• 3 * 3 cans (15 ounces each) black beans, rinsed and drained
• 1 * 1 can (14-1/2 ounces) diced tomatoes, undrained
• 2 * 2 tablespoons tomato paste
• 2 * 2 tablespoons honey
• 4 * 4 teaspoons chili powder
• 2 * 2 teaspoons ground cumin
• 1/2 * 1/2 teaspoon dried oregano
• 1/4 * 1/4 cup minced fresh cilantro
• 5 * 5 tablespoons shredded Monterey Jack cheese
• 5 * 5 tablespoons reduced-fat sour cream
• 2 * 2 tablespoons chopped green onion

Details

Servings 5

Preparation

Step 1

* In a Dutch oven or large saucepan, saute the onions, celery, carrot, red pepper and garlic in sherry or broth and oil until tender. Add the beans, can of broth, tomatoes, tomato paste, honey, chili powder, cumin and oregano. Bring to a boil. Reduce heat; cover and simmer for 40 minutes.
* Stir in the cilantro; simmer 5-15 minutes longer or until stew is thickened. Garnish with cheese, sour cream and green onion. Yield: 5 servings.


Nutritional Analysis: One serving (1-1/2 cups) equals 335 calories, 8 g fat (3 g saturated fat), 14 mg cholesterol, 1,482 mg sodium, 62 g carbohydrate, 17 g fiber, 17 g protein. Diabetic Exchanges: 3 vegetable, 2-1/2 starch, 2 very lean meat, 1 fat.