Bean Stew
Source of Recipe
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Recipe Link: http://www.mealsforyou.com/cgi-bin/recipe?id.8044 Prep: 15 min, Cook: 20 min.
Bean Stew
3 Tbs. olive oil
1 onion, chopped
2 cloves garlic, minced
2 cups mushrooms, quartered
2 carrots, shredded
1-1/2 tsp. dried basil
2 cups dried navy beans, soaked overnight
4 cups water
1 Tbs. chili pepper flakes
1 lb. canned chopped tomatoes, undrained
10 ounces frozen spinach, thawed and squeezed dry
Heat oil in a pressure cooker over medium high heat.
Saute onion and garlic 3-4 minutes until softened.
Stir in mushrooms, carrots and basil and cook 2 minutes.
Transfer mixture to a bowl and set aside.
Drain beans and combine with water and chili flakes in
pressure cooker over high heat.
Secure cover and bring to high pressure.
Reduce heat and cook 5 minutes at stabilized pressure.
Release pressure by running cold water over cover.
Drain beans.
Add sauteed vegetable mixture, remaining ingredients and
salt and pepper to taste.
Secure cover and bring to high pressure.
Reduce heat and cook 4 minutes at stabilized pressure.
Release pressure.
This recipe serves 6 people.
Per serving: calories 353, fat 8.2g, 20% calories from fat, cholesterol 0mg,
protein 19.0g, carbohydrates 55.3g, fiber 21.6g, sugar 8.3g, sodium 186mg,
diet points 3.9.
Dietary Exchanges: Milk: 0.0, Vegetable: 2.6, Fruit: 0.0, Bread: 2.8, Lean
meat: 0.0, Fat: 1.3, Sugar: 0.0, Very lean meat protein: 0.0
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