One Pot Vegetarian Stew
2 tsp Vegetable oil
1 Medium onion chopped
1 Medium Green Pepper chopped
3 Garlic cloves Chopped
1 (14.5-ounce) can diced tomatoes
2 cups Fresh or frozen corn
1 (14.5-ounce) can low-sodium vegetable broth
2 tsp Chilli powder
2 tsp Dried oregano
1 (15-ounce) can black beans drained and rinsed
1 (15-ounce) can red beans drained and rinsed
8 tbsp Fat free sour cream optional
1
In a large pot, heat oil over medium heat.
2
Sauté onion, bell pepper, and garlic until tender, about 5 minutes.
3
Add tomatoes, corn, vegetable broth, chili powder, oregano, and beans. Stir well.
4
Cover and simmer until thoroughly heated, about 15 minutes.
5
Spoon into 8 bowls. If desired, top each bowl with one tablespoon of fat free sour cream and serve with whole grain rolls.
Nutrition Facts
8 servings
Serving size
1 1/3 cups
- Amount per serving
- Calories201
- % Daily Value *
- Total Fat 2g3%
- Saturated Fat -1g-5%
- Sodium 489mg22%
- Total Carbohydrate 38g14%
- Dietary Fiber 4g15%
- Protein 11g
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This recipe was adapted from eatfresh.org.
Ingredients
2 tsp Vegetable oil
1 Medium onion chopped
1 Medium Green Pepper chopped
3 Garlic cloves Chopped
1 (14.5-ounce) can diced tomatoes
2 cups Fresh or frozen corn
1 (14.5-ounce) can low-sodium vegetable broth
2 tsp Chilli powder
2 tsp Dried oregano
1 (15-ounce) can black beans drained and rinsed
1 (15-ounce) can red beans drained and rinsed
8 tbsp Fat free sour cream optional
