Quick Black Bean Stew with Spinach

Author: Canadian Living

This mildly spicy black bean stew adds novelty to a vegetarian repertoire.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: October 2007

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion chopped
  • 3 cloves garlic minced
  • 1 tablespoon mild curry paste
  • 2 teaspoons minced gingerroot
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 can (28 oz/796 mL) whole tomatoes
  • 1 can (19 oz/540 mL) black bean drained and rinsed
  • 4 cups packed fresh spinach

Method

In Dutch oven, heat oil over medium heat; fry onion, garlic, curry paste, ginger, salt and pepper until onion is softened, about 3 minutes.

Add tomatoes and beans; bring to boil. Reduce heat and simmer until thickened, about 15 minutes.

Stir in spinach; heat just until wilted, about 2 minutes.

Nutritional facts Per serving: about

  • Sodium 940 mg
  • Protein 11 g
  • Calories 213.0
  • Total fat 6 g
  • Cholesterol 0 mg
  • Saturated fat 1 g
  • Total carbohydrate 33 g

%RDI

  • Iron 35.0
  • Fibre 0.0
  • Folate 68.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 16.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 56.0
  • Vitamin C 62.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Quick Black Bean Stew with Spinach

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