Red Bean Stew Diabetic Recipes

RED BEAN STEW

Red Bean Stew image

Hungarian gulyas (goulash) is the inspiration here, but this one is a vegetable dish. It has a deep, rich flavor redolent of paprika, garlic, lots of sweet peppers and onions. I like to serve this with noodles, or over thick slices of country bread. Note that soaking the beans is not absolutely necessary, but I find that they cook more evenly and have a more uniform, pillowy texture if I do.

Provided by Martha Rose Shulman

Categories dinner, one pot, soups and stews, main course

Time 1h30m

Yield 6 servings

Number Of Ingredients 17

Ingredients

1 pound (2 1/4 cups) red beans, washed, picked over and soaked for 6 hours or overnight in 2 quarts water
2 tablespoons extra virgin olive oil
1 medium or large onion, chopped
6 garlic cloves, minced
2 carrots, peeled and chopped
1 large or 2 small green bell peppers, cut in small dice
2 tablespoons sweet Hungarian paprika
2 tablespoons tomato paste
1 bay leaf
Salt
1 teaspoon oregano
Pinch of cayenne
2 tablespoons red wine vinegar
1/2 teaspoon sugar
Freshly ground pepper
1/2 cup minced fresh parsley, or a combination of parsley and dill
1/2 cup drained yogurt for topping

Steps:

Drain the beans through a strainer set over a bowl. Place the beans in a large soup pot or Dutch oven. Measure the soaking water in the bowl, and add enough water to it to measure 2 1/2 quarts. Add this to the pot with the beans, turn the heat to medium-high and bring to a gentle boil. Skim off any foam and/or bean skins.
Meanwhile, heat 1 tablespoon of the oil over medium heat in a large, heavy skillet and add the onions, carrots and peppers. Cook, stirring often, until the vegetables are tender and fragrant, about 8 to 10 minutes. Add 2 of the garlic cloves and continue to cook for another minute or so, until the garlic is fragrant. Season to taste with salt, add another tablespoon of oil and add the paprika. Cook, stirring, for a couple of minutes, until the vegetables are well coated with paprika and the mixture is aromatic. Add a ladleful of simmering water from the beans to the pan, stir with a wooden spoon or heatproof spatula, scraping the bottom and sides of the pan to deglaze, then stir this mixture into the beans. Add the tomato paste and bay leaf, reduce the heat, cover and simmer 1 hour.
Add the oregano, the remaining garlic cloves, salt to taste, cayenne, vinegar and sugar, and continue to simmer for another hour. The beans should be thoroughly tender and the broth thick and fragrant. Taste and adjust salt, and add more cayenne if desired. For a thicker stew, strain out 1 heaped cup of beans with a little liquid and purée. Stir back into the stew.
Just before serving, stir in the parsley. Serve over noodles or thick slices of country bread, topping each portion with a large dollop of drained yogurt.

Nutrition Facts : @context http, Calories 334, UnsaturatedFat 4 grams, Carbohydrate 55 grams, Fat 6 grams, Fiber 22 grams, Protein 19 grams, SaturatedFat 1 gram, Sodium 371 milligrams, Sugar 5 grams

RED BEAN STEW, DIABETIC

Red Bean Stew, Diabetic image

A quartet of seasonings--garlic, cilantro, oregano, and adobo seasoning--adds a zesty kick to this vegetarian meal in a bowl.

Provided by Annacia

Categories Beans

Time 25m

Yield 2 cups

Number Of Ingredients 11

Ingredients

1 teaspoon cooking oil
2/3 cup chopped red onion
3 garlic cloves, minced
1 cup water
2 tablespoons tomato paste
1 tablespoon snipped fresh cilantro
1 teaspoon snipped fresh oregano (or 1/4 teaspoon dried oregano, crushed)
1/2 teaspoon adobo seasoning
1 (15 ounce) can red kidney beans, rinsed and drained
2 cups hot cooked brown rice
fresh fresh cilantro stem (optional)

Steps:

In a large skillet, heat oil over medium heat.
Add red onion and garlic; cook about 5 minutes or until onion is tender. Carefully add the water, tomato paste, the snipped cilantro, the oregano, and adobo seasoning.
Stir in beans.
Bring to boiling; reduce heat.
Cook and stir over medium heat for 5 to 10 minutes or until soup is slightly thickened, mashing beans slightly while stirring.
Serve stew with rice. If desired, garnish with cilantro sprigs.
Makes 4 diabetic (1/2 cup stew and 1/2 cup cooked rice) servings.

Nutrition Facts : Calories 552.1, Fat 5.1, SaturatedFat 0.8, Sodium 139.9, Carbohydrate 104.5, Fiber 21.3, Sugar 5, Protein 24.6

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