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Thursday, March 19, 2009

Three-Bean Moroccan Stew

Three-Bean Moroccan Stew

Add a dash of cayenne pepper to this stew if you enjoy fiery flavors. Serve it with a salad and warm whole wheat pita bread for a high-fiber meal.

2 teaspoons olive oil
1 large onion, diced
1 1/2 teaspoons ground cumin
1 teaspoon ground coriander
1/4 teaspoon ground cinnamon
1 (15-oz.) can garbanzo beans, drained, rinsed
1 (15-oz.) can cannellini beans, drained, rinsed
1 (15-oz.) can black beans, drained, rinsed
1 (14.5-oz.) can diced tomatoes
2 (14-oz.) cans lower-sodium chicken broth
1 cup golden raisins
1 (10-oz.) pkg. baby spinach

1. Heat oil in large pot over medium-high heat until hot. Cook onion 3 minutes or until softened, stirring frequently. Stir in cumin, coriander and cinnamon.

2. Add all remaining ingredients except spinach; bring to a boil. Reduce heat to low; simmer 15 minutes. Stir in spinach; cook 3 minutes or just until wilted.

6 (1 1/2-cup servings)

345 calories, 4 g total fat (.5 g saturated fat), 18 g protein, 65 g carbohydrate, 0 mg cholesterol, 835 mg sodium, 12.5 g fiber

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