Three-Bean Super Stew

[Guest guest]

Three-Bean Super Stew

4 Servings—Dairy-free

 

 

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

In large pot, heat oil over medium heat. Add onion and

bell pepper and cook, stirring often, until soft.

 

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.

 

PER serving: 307 CAL; 15 G PROT; 7 TOTAL FAT (1 SAT.

FAT); 48 G CARB.; CHOL; 757 MG SOD.; 11 FIBER

 

 

 

 

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