nutritional information

Per Serving:

  • Calories: 307
  • Protein: 15 g
  • Total Fat: 7 g
  • Saturated Fat: 1 g
  • Carbohydrates: 48 g
  • Sodium: 757 mg
  • Fiber: 11 g
Vegan

Three-Bean Super Stew

4 Servings

30 minutes or fewer

In large pot, heat oil over medium heat. Add onion and bell pepper and cook, stirring often, until soft. Add tomato and cook, stirring occasionally, until soft and juicy, about 2 minutes. Stir in cumin, coriander and ginger, and mix well. Add stock, lentils, black beans, chickpeas and cilantro and simmer, covered, for 5 to [...]
  • Salt and ground white pepper to taste
  • ¼ cup chopped fresh cilantro (reserve a few whole sprigs for garnish)
  • 1 Tbs. olive oil
  • 1 small red onion, diced
  • 1 small green bell pepper, diced
  • 1 large tomato, cored and diced
  • 1 tsp. cumin seed
  • 1 tsp. coriander
  • 1 Tbs. peeled, minced fresh ginger
  • 2 cups vegetable stock
  • 1 cup cooked lentils
  • 1 cup cooked black beans
  • 1 cup cooked chickpeas
  1. In large pot, heat oil over medium heat. Add onion and bell pepper and cook, stirring often, until soft.
  2. Add tomato and cook, stirring occasionally, until soft and juicy, about 2 minutes. Stir in cumin, coriander and ginger, and mix well. Add stock, lentils, black beans, chickpeas and cilantro and simmer, covered, for 5 to 10 minutes. Season with salt and pepper. Serve hot over rice and garnish with cilantro.
February 1999

you might also like



comments