Low Fat Pinto Bean Corn Stew
Low Fat Pinto Bean Corn Stew
Ingredients
1 1/2 cups dried pinto beans, soaked overnight
2 teaspoons salt, plus more to taste
1 tablespoon sunflower, or other vegetable oil
1 large onion, chopped
1 clove garlic, peeled and slivered
2 teaspoons ground cumin
2 tablespoons ground red chile, or 2 tablespoons paprika , plus 1/2 teaspoon cayenne pepper
1 pound small zucchini, cut into 1/2-inch chunks
1/4 cup thinly sliced sun-dried tomatoes, not packed in oil
1 1/2 tablespoons all-purpose flour
2 cups corn kernels, from 4 ears or frozen
28 ounces whole tomatoes, drained and chopped, or 2 cups chopped fresh tomatoes
1/4 cup chopped fresh cilantro
freshly ground black pepper, to taste
Method
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.
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.
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.
Calories per serving; 12 grams protein; 4 grams fat 0 gram saturated fat; 44 grams carbohydrate; 720 mg sodium; 0 mg cholesterol: 9 grams fiber
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