Saturday, March 13, 2010


Broke Bean Stew

You don't have to spend big bucks for something warm and tasty

Season 4's Nicole Michalik contributed this recipe to our new book, The Biggest Loser 6 Weeks to a Healthier You. Beans are a great, inexpensive source of protein and fiber.

1 Tbsp olive oil

1 large yellow or white onion, chopped

1 Tbsp chopped garlic

1 tsp ground cumin

1 tsp chili powder

1 tsp red pepper flakes (optional)

1 can (28 oz) diced fire-roasted tomatoes

3 cans (15.5 oz each) chickpeas (or kidney beans, black beans, white beans) rinsed and drained (or 4 1/2 cups cooked beans)

4 cups fat-free low-sodium chicken or vegetable broth

¼ cup chopped cilantro

3 cups fresh baby spinach leaves, chopped kale or Swiss chard

Heat olive oil over medium-high heat in 4-quart saucepan. Add onion and sauté about 5 minutes, until softened but not browned. Add garlic and cook 1 minute longer. Do not brown garlic.

Add spices and tomatoes and simmer about 5 minutes. Add 3 cups (2 cans) of beans and 2 ½ cups of broth and bring to a boil. Reduce to a simmer.

Place remaining beans and broth in bowl of food processor or in blender. Add cilantro and puree until smooth. Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.

Servings: 10 (1 cup each)

Per Serving: 160 cal, 8 g pro, 26 g carb, 7 g fiber, 3 g fat, 0 g sat fat, 0 mg chol, 330 mg sodium

1 comment:

  1. oh thank you so much for sharing! I will have to try this recipe!! Sounds yummy!


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