Southwest Stew

CALORIES:

262.5

PROTEIN:

12.4 g

PREP TIME:

25 mins

COOK TIME:

35 mins

SERVINGS:

6

This satisfying stew is packed full of nutrient-dense beans and greens, with plenty of herbs and spices for a delicious, warm flavor.

Recipe by Straight Up Food

6 medium white or cremini mushrooms, sliced (about 2½ cups)
1 medium yellow or white onion, chopped (about 2 cups)
1 small red bell pepper, seeded and chopped (about 1 cup)
1 tablespoon chili powder
1 tablespoon dried oregano
2 teaspoons granulated garlic
2 teaspoons ground cumin
4½ cups water
¾ pound white potatoes, peeled and cut into ½-inch thick chunks (about 2 cups)
1 can cooked black beans (15 ounces - about 1½ cups), drained and rinsed
1 can cooked pinto beans (15 ounces - about 1½ cups), drained and rinsed
1½ cups corn kernels
1 can diced tomatoes (14.5 ounces - about 1½ cups), undrained
⅓ cup tomato paste (half of a 6 ounce can)
4 cups coarsely chopped collard greens (or other greens)
1½ cups loosely packed cilantro, chopped (plus extra for garnish)

Heat 1 tablespoon of water in a soup pot over medium-high heat. When the water starts to sputter, add the onion, bell pepper and mushrooms and cook while stirring for 5 to 8 minutes, adding a little water as needed.
Add the chili powder, oregano, granulated garlic, and cumin and cook while stirring for 1 minute more, adding water as needed.
Stir in the water, potatoes, black beans, pinto beans, corn, diced tomatoes, and tomato paste and bring to a boil, uncovered. Reduce the heat to medium-low, cover and cook for 10 minutes, stirring once or twice.
Stir in the greens and cook covered for 10 to 15 minutes more, or until the potatoes are tender. Stir in the cilantro, and serve as is or garnished with more chopped cilantro.

Nutrition FactsAmount Per Serving

Calories:

262.5

Protein:

12.4g

Total Fat:

1.4g

Sat. fat:

0.18g

Trans fat:

Cholesterol:

0mg

Total Carbohydrate:

53.4g

Dietary Fiber:

14g

Total Sugars:

9.42g

Added Sugars:

Sodium:

76.6mg

You can use a half can (1/3 cup) of tomato paste in this stew for a milder tomato flavor, or the whole can (2/3 cup) if you like a richer tomato zing.
For a tasty twist, try adding a small peeled and chopped sweet potato (or yam) in step 3 or serve the final dish over baked sweet potatoes (or yams). Add ¼ cup of dry/uncooked quinoa in step 3. A little chopped avocado on top adds a touch of richness.

Nutrition FactsAmount Per Serving

Calories:

262.5

Protein:

12.4g

Total Fat:

1.4g

Sat. fat:

0.18g

Trans fat:

Cholesterol:

0mg

Total Carbohydrate:

53.4g

Dietary Fiber:

14g

Total Sugars:

9.42g

Added Sugars:

Sodium:

76.6mg

262.5

12.4 g

25 mins

35 mins

6

Nutrition FactsAmount Per Serving

Nutrition FactsAmount Per Serving

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