Archive for June, 2015

Black Bean Vegetable Stew

Monday, June 1st, 2015
Black Bean Vegetable Stew

Black Bean Vegetable Stew

By now it is no secret that I love black beans. Even though it is now officially summer in North Brooklyn I still enjoy a good tasting black bean recipe. This stew is definitely vegan and vegetarian. Add your favorite bread and the eating is easy. Enjoy.

Ingredients:

1 tbsp olive oil

1 tbsp red wine vinegar

1 onion, diced

1 cup canned crushed tomatoes

3/4 lb broccoli florets

1-1/2 cups canned black beans

1 tbsp rosemary, or 3 Tbsp fresh, chopped

Directions:

Heat oil in a heavy saucepan over medium heat. Sauté onion 5-6 minutes or until translucent. Stir in broccoli, tomato and black beans. Season with rosemary, vinegar, and salt to taste. Reduce heat to medium low and simmer 10 minutes or until broccoli is tender.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 22.2%; Total Fat 4.2g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 0.7g; Cholesterol 0mg; Sodium 520mg; Total Carbohydrates 27g; Dietary Fiber 10g; Sugar 4.5g; Protein 8.4g.

More Information:

Vitamins:

Thiamin B1 0.22 mg
Vitamin B12 0 mcg
Vitamin K 120 mcg
Vitamin A 1400 IU
Niacin B3 1.5 mg
Pantothenic Acid 0.79 mg
Riboflavin B2 0.24 mg
Vitamin C 64 mg
Vitamin D 0 IU
Vitamin B6 0.26 mg
Vitamin E 2.3 mg

Choline 42 mg

Minerals:

Manganese 0.45 mg
Magnesium 60 mg
Calcium 94 mg
Zinc 1 mg
Phosphorus 180 mg
Copper 0.31 mg
Fluoride 3.4 mcg
Selenium 3.1 mcg
Sodium 520 mg
Potassium 700 mg
Iron 3.2 mg