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Green Chile, Black Bean, and Corn Stew

If you want to, you can stretch this hearty southwestern stew by serving it over brown rice. Put about a half-cup of cooked rice in each bowl, then top with the stew.

Recipe information

  • Yield

    serves 4, 1 1/4 cups per serving

Ingredients

1 teaspoon olive oil
6 to 8 ounces Anaheim peppers, poblano peppers, or green bell pepper, chopped
2 cups frozen or canned no-salt-added whole-kernel corn, drained if canned
1 15-ounce can no-salt-added black beans, rinsed and drained
1 14.5-ounce can no-salt-added diced tomatoes or no-salt-added stewed tomatoes, undrained
1 cup water
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt

Preparation

  1. Step 1

    In a Dutch oven, heat the oil over medium-high heat, swirling to coat the bottom. Cook the peppers for 6 minutes, or until tender-crisp, stirring frequently.

    Step 2

    Stir in the remaining ingredients except the salt. Bring to a boil. Reduce the heat and simmer, covered, for 20 minutes. Remove from the heat.

    Step 3

    Stir in the salt. Let stand, uncovered, for 5 to 10 minutes so the flavors blend and the stew thickens slightly.

  2. nutrition information

    Step 4

    (Per Serving)

    Step 5

    Calories: 219

    Step 6

    Total Fat: 2.5g

    Step 7

    Saturated: 0.5g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 0.5g

    Step 10

    Monounsaturated: 1.0g

    Step 11

    Cholesterol: 0mg

    Step 12

    Sodium: 359mg

    Step 13

    Carbohydrates: 44g

    Step 14

    Fiber: 10g

    Step 15

    Sugars: 11g

    Step 16

    Protein: 10g

    Step 17

    Dietary Exchanges

    Step 18

    2 1/2 Starch

    Step 19

    2 Vegetable

American Heart Association Quick & Easy Meals
TagsStewSoup/StewSouthwesternAmericanBlack BeanBean and LegumeVegetableCornAnaheim ChileChilePoblano ChileBell PepperCanned TomatoTomatoMainSideDinnerDairy FreeGluten FreeNut FreeVeganVegetarianQuickOne-Pot MealsWeeknight MealsSimmerDutch OvenCookbooks
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