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Life

Three-Bean Super Stew

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Servings
serving

Ingredients

  • Salt and ground white pepper to taste
  • 1/4 cup chopped fresh cilantro (reserve a few whole sprigs for garnish)
  • 1 Tbs. olive oil
  • 1 small red onion, diced
  • 1 small green bell pepper, diced
  • 1 large tomato, cored and diced
  • 1 tsp. cumin seed
  • 1 tsp. coriander
  • 1 Tbs. peeled, minced fresh ginger
  • 2 cups vegetable stock
  • 1 cup cooked lentils
  • 1 cup cooked black beans
  • 1 cup cooked chickpeas

Preparation

  1. In large pot, heat oil over medium heat. Add onion and bell pepper and cook, stirring often, until soft.
  2. Add tomato and cook, stirring occasionally, until soft and juicy, about 2 minutes. Stir in cumin, coriander and ginger, and mix well. Add stock, lentils, black beans, chickpeas and cilantro and simmer, covered, for 5 to 10 minutes. Season with salt and pepper. Serve hot over rice and garnish with cilantro.

Nutrition Information

  • Serving Size 4 Servings
  • Calories 307
  • Carbohydrate Content 48 g
  • Cholesterol Content 0 mg
  • Fat Content 7 g
  • Fiber Content 11 g
  • Protein Content 15 g
  • Saturated Fat Content 1 g
  • Sodium Content 757 mg
  • Sugar Content 0 g
  • Trans Fat Content 0 g
  • Unsaturated Fat Content 0 g