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Spicy Bean and Tomato Stew

tomato_bean_stewRecipe by Deirdre Imus
Kids and cowboys love this served over rice with some crusty bread to sop up the sauce. The black beans, like all legumes, are high in protein as well as fiber, B vitamins, iron, zinc, and complex carbohydrates.

 

Ingredients

2     Teaspoons olive oil
1/2  Cup diced yellow onion
1/2  Cup diced yellow bell pepper
1     Tablespoon drained and diced chipotle chilies in adobo sauce
1/2  Teaspoon minced garlic
1/2  Teaspoon dried oregano
4     Cups vegetable broth
2     Large Yukon gold potatoes, peeled and diced
2     28 oz. cans fire-roasted tomatoes with juice diced
1/2  Cup cooked black beans
1/2  Cup cooked butter beans
1     Teaspoon tamari
1     Tablespoon tomato paste
1/2  Teaspoon cajun seasoning
Salt to taste

Directions

Heat the oil in a medium saucepan over medium heat. When the oil is shimmering, add the onions, bell pepper, chipotles, garlic, and oregano and saute, stirring 5-7 minutes, until the vegetables are tender.
While the vegetables are sauteing, heat the broth in a medium stock pot. When hot, add the potatoes, sauteed vegetables, diced tomatoes, and black and butter beans. Bring to a boil, then lower the heat, and simmer for 20 minutes, until the potatoes are tender. Stir in the tamari, paste, and cajun seasonings and simmer another 20 minutes. Taste the stew and season with salt. Serve hot

Makes 4-6 Servings
 

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