Black bean stew

Yield: 1 servings

Measure Ingredient
\N \N This is a hearty stew that has almost no fat. Tomatoes and pumpkin
\N \N Give it a rich flavor. It is very high in fiber, low
1 pack (12 oz) black beans, washed and picked over
\N \N No stick cooking spray
1½ cup Chopped green onions or scallions, including tender tops
3 eaches Cloves garlic, minced
1 can (26 oz) tomatoes
1 cup Fresh or canned unseasoned pumpkin puree
1½ cup Beef stock in fat and
\N \N Excellent when served with just a dollop of yogurt and a slice of
\N \N Lime.
1 tablespoon Cumin
1½ tablespoon Balsamic (or red wine) vinegar
8 ounces Fat-free ham, cut into small squares
\N \N Freshly ground black pepper
1 cup Dry sherry
\N \N Salt to taste
1 cup Low-fat yogurt
\N slice Green onion for garnish
10 eaches Lime slices



Place the beans in a large saucepan and cover with boiling water to a level of 3" above the beans. Simmer until the beans are tender, about 3 hours. Drain. Spray the large saucepan thoroughly with no stick cooking spray. Saute the onion and garlic until just soft. Add the tomatoes, pumpkin puree, beef stock, cumin, vinegar, and black beans. Simmer for 25 min. Add the ham, black pepper, and sherry and heat thoroughly. Salt to taste. Serve in large bowls with a dollop of low-fat yogurt, a sprinkle of green onions, and a slice of lime.

Submitted By EARL SHELSBY On 10-24-94

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