Low Fat Bean Recipes

Ingredients:

1 1/2 cup dried pinto beans, soaked overnight
2 tsp salt -plus more to taste
1 tbsp sunflower -or other vegetable oil
1 large onion, chopped
1 clove garlic -peeled and slivered
2 tsp ground cumin
2 tbsp ground red chile -or 2 tablespoons paprika -plus 1/2 teaspoon cayenne pepper
1 lb small zucchini -cut into 1/2-inch chunks
1/4 cup thinly sliced sun-dried tomatoes -not packed in oil
1 1/2 tbsp all-purpose flour
2 cup corn kernels -from 4 ears or frozen
28 oz whole tomatoes, drained and chopped -or 2 cups chopped fresh tomatoes
1/4 cup chopped fresh cilantro
freshly ground black pepper, to taste

Instructions:

1. Drain and rinse beans, discarding soaking water. Place in a large heavy
pot and add enough water to cover by 2 inches. Bring to a boil, reduce heat
to low and simmer, covered, for 1 hour. Add 1 teaspoon salt and simmer,
covered, until beans are tender, about 1/2 hour more. Drain, reserving
liquid. Set aside.

2. Meanwhile, in a Dutch oven or wide soup pot, heat oil over medium high
heat. Add onion and cook, stirring, until golden, 8 to l0 minutes. Reduce
heat to medium-low. Add garlic, cumin and ground chile (or paprika and
cayenne); cook, stirring constantly, until fragrant, 2 to 3 minutes. Add
zucchini, sun-dried tomatoes and remaining 1 teaspoon salt; cook, stirring,
for 2 minutes more.

3. Add flour and reserved beans; cook, stirring, for 1 minute. Add corn,
tomatoes and 2 cups reserved bean-cooking liquid. Bring to a boil, reduce
heat to low and simmer, partially covered, until sauce has thickened, 15 to
20 minutes. Add cilantro. Adjust seasoning with salt and pepper. (The stew
will keep, covered, in the refrigerator for up to 3 days.)

MAKES ABOUT 9 CUPS, FOR 8 SERVINGS.

240 calories per serving; 12 grams protein; 4 grams fat (0.3 gram saturated
fat); 44 grams carbohydrate; 720 mg sodium; 0 mg cholesterol: 9 grams
fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:00

Servings: 8