Spicy Kidney Bean & Bell Pepper Ragout
Tomatoes, bell peppers and gutsy chipotle peppers are the key ingredients in this tasty ragout. The addition of kidney beans makes it a whole meal.
From EatingWell: September/October 1994
Yield: 6 servings
Active Time: 20 minutes
Total Time: 45 minutes
Ingredients
- 1 tablespoon canola oil
- 2 large onions, chopped
- 3 cloves garlic, finely chopped
- 2 tablespoons chili powder
- 1 tablespoon chopped chipotle peppers in adobo sauce, or to taste
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1 28-ounce can plum tomatoes, (with juices), chopped
- 1 large green bell pepper, seeded and chopped
- 1 large red bell pepper, seeded and chopped
- 2 small zucchini, trimmed and chopped
- Salt & freshly ground pepper, to taste
- 1 19-ounce can red kidney beans, rinsed
- 6 tablespoons reduced-fat sour cream, or nonfat plain yogurt for garnish
- Fresh cilantro leaves, for garnish
Preparation
- Heat oil in a large cast-iron or nonstick skillet over medium heat. Add onions and cook, stirring, until soft and lightly browned, 5 to 10 minutes. Add garlic, chili powder, chipotles, cumin and oregano; cook, stirring, for 1 minute. Add tomatoes, green and red bell peppers and zucchini; season with salt and pepper. Bring to a boil over medium-high heat; then reduce heat to low and simmer, partially covered, stirring often, until the juices have evaporated and vegetables are tender, about 20 minutes.
- Add beans and simmer, covered, for 10 minutes, stirring often; add water if necessary. Taste and adjust seasonings. Serve in individual bowls, garnished with a dollop of sour cream (or yogurt) and a sprinkling of cilantro.
Nutrition Per serving:
160 calories; 4 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 7 g protein; 9 g fiber; 264 mg sodium; 528 mg potassium.
Nutrition Bonus: Vitamin C (151% daily value), Vitamin A (56% dv), Folate (17% dv), Potassium (15% dv).
1 Carbohydrate Serving
Exchanges: 1 starch, 2 vegetable, 1 lean meat