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Full Online Book HomeLearning KitchenBeansandgrains - Bean Kidney Bean Stew By Risag
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Beansandgrains - Bean Kidney Bean Stew  By Risag Post by :sjpower Category :Learning Kitchen Author :Unknown Date :November 2011 Read :630

Click below to download : Beansandgrains - Bean Kidney Bean Stew By Risag (Format : PDF)

Beansandgrains - Bean Kidney Bean Stew By Risag

3 1/2 cups cooked red kidney beans -- or 2-15.5 oz cans,divided
1 cup bean cooking liquid -- or liquid from 2 can
2 tbsp canola oil
2 small onions -- finely chopped
3 cloves garlic -- minced
1 tsp curry powder
1 tomato -- chopped
2 med potatoes -- cooked & cubed
2 carrots -- cut in 1/2" cubes and steamed
1 tbsp fresh parsley -- chopped

In a blender, puree 1 cup beans with 1 cup bean liquid until smooth, set aside. Place remaining 2-1/2 cups beans in a separate bowl.

In a large saucepan, heat oil, add onions and garlic and cook, stirring, until onions are translucent, about 3 minutes. Add curry powder and mix well.

Add tomato and reserved bean puree. Simmer, covered, until tomato almost dissolves in sauce, about 10 minutes.

Add potatoes and carrots and simmer 5 minutes.

Add reserved beans and simmer another 5 minutes. Sprinkle with parsley and serve.

230 calories per serving, 10g protein, 5g fat, 39g carbo, 0 chol, 522mg sodium, 12g fiber.
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