See Also: Savory Bean Stew(recipes)
Bean and Chorizo Stew(recipes)
Jamaican Black Bean Stew(recipes)
Black Bean and Turkey Stew(recipes)
Spicy bean stew with sausages(recipes)
Skillet Sausage and Bean Stew(recipes)
Caribbean Sweet Potato & Bean Stew(recipes)
Basil Pork and Green Bean Stew(recipes)
Spicy Black Bean & Sausage Stew(recipes)
savory(dictionary)

Savory Bean Stew (recipes)


Savory Bean Stew

Prep and Cook Time: 30 minutes

Yield: Makes 6 (1-cup) servings



Ingredients:



Black pepper

1tablespoon olive or vegetable oil

1cup frozen vegetable blend (onions, celery, red and green bell peppers)

1can (15-1/2 ounces) chickpeas (garbanzo beans), rinsed and drained

1can (15 ounces) pinto beans, rinsed and drained

1can (15 ounces) black beans, rinsed and drained

1can (14-1/2 ounces) diced tomatoes with roasted garlic, undrained

3/4teaspoon dried thyme leaves

3/4teaspoon dried sage leaves

1/2to 3/4 teaspoon dried oregano leaves

3/4cup vegetable broth or chicken broth, divided

1tablespoon all-purpose flour

Salt and black pepper

3cups water

3/4cup yellow cornmeal

3/4teaspoon salt









Preparation:





1.Heat oil in large saucepan over medium heat until hot. Add vegetable blend; cook and stir 5 minutes. Stir in beans, tomatoes with juice and herbs. Mix 1/2 cup vegetable broth and flour. Stir into bean mixture; bring to a boil. Boil, stirring constantly, 1 minute. Reduce heat to low; simmer, covered, 10 minutes. Add remaining 1/4 cup broth; season to taste with salt and black pepper.2.While stew is simmering, prepare Polenta. Bring 3 cups water to a boil. Reduce heat to medium; gradually stir in cornmeal and salt. Cook 5 to 8 minutes or until cornmeal thickens and holds its shape, but is still soft. Season to taste with black pepper. Spread Polenta over plate and top with stew.







Tip:

For a special touch, stir browned smoked sausages, cut into 1-inch pieces, into the stew for 10 minutes of simmering.





Nutritional Information:







Serving Size:







Sodium

1,169 mg







Protein

17 g







Fiber

11 g







Carbohydrate

57 g







Total Fat

6 g







Calories

308









Dietary Exchange:







Vegetable

1







Starch

3-1/2







Fat

1/2