Slow-Cooker Pinto Bean Stew with Jalapeño-Corn Dumplings (Printer-Friendly Version) | Eating Well

By SMorrissey

about 1 1/4 cups stew & 1 dumpling each

Nutrition
Per serving: 317 calories; 5 g fat ( 2 g sat , 1 g mono ); 8 mg cholesterol; 56 g carbohydrates; 0 g added sugars; 15 g protein; 15 g fiber; 609 mg sodium; 814 mg potassium.

Nutrition Bonus: Folate (67% daily value), Vitamin C (45% dv), Vitamin A (26% dv), Iron, Magnesium & Potassium (24% dv).

Carbohydrate Servings: 3

Ingredients

• 1 pound dry pinto beans, soaked (see Tip)
• 6 cups water
• 1 medium onion, chopped
• 1 medium red bell pepper, diced
• 2 stalks celery, sliced
• 1 cup frozen corn, thawed
• 2 cloves garlic, minced
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 2 tablespoons lime juice
• 1 1/2 teaspoons salt
• Dumplings
• 1/2 cup all-purpose flour
• 1/2 cup cornmeal, preferably whole-grain
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt
• 2 tablespoons cold butter, cut into cubes
• 1 fresh jalapeño, finely chopped
• Zest of 1 lime
• 1/2 cup buttermilk
• Garnish
• 1/2 cup chopped fresh cilantro
• 1/2 cup sliced radishes

Details

Servings 8
Adapted from eatingwell.com

Preparation

Step 1

This healthy slow-cooker pinto bean stew recipe is bursting with veggies—onion, bell pepper, celery and corn—and topped with crunchy bits of radish and chile- and lime-flecked cornbread dumplings. If you’re pressed for time, skip the dumplings and serve this pinto bean stew straight out of the crock pot, topped with crushed tortilla chips and a sprinkling of Monterey Jack cheese. Make sure to soak your dried beans before using them in the slow cooker to ensure even cooking.

Drain the soaked beans. Combine the beans, water, onion, bell pepper, celery, corn, garlic, chili powder and cumin in a 5- to 6-quart slow cooker. Cook on High for 4 hours (or on Low for 8 hours).

To prepare dumplings: Just before the end of the 4 (or 8) hours, whisk flour, cornmeal, baking powder and salt in a medium bowl. Add butter and use a pastry blender, two knives or a fork to cut the butter into the dry ingredients until the mixture resembles coarse meal. Add jalapeño and lime zest and toss to coat. Add buttermilk and stir to form a dough.

After the stew has cooked for 4 (or 8) hours, stir in lime juice and salt. Using generous tablespoonfuls of dough, drop 8 dumplings on top of the stew. Cover and cook on High for 1 hour. Serve each portion of stew topped with a dumpling. Garnish with cilantro and radish.

Make Ahead Tip

Place beans in a large bowl, cover with 3 inches of cold water and soak at room temperature for 8 to 24 hours. To “quick soak”:

Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.