Black Bean Stew

A quick and easy stew that uses items you already have.


  • 2 teaspoons olive oil
  • 1/2 cup onion, chopped
  • 1/3 cup uncooked couscous
  • 1 cup fat-free, less-sodium chicken broth
  • 1 cup canned black beans, drained
  • 1 teaspoon canned chipotle chile in adobo sauce, minced
  • 1 (14.5-ounce) can stewed tomatoes, undrained
  • 1 tablespoon sliced green onions
  • 1 tablespoon low-fat sour cream

Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion and couscous; cook 5 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes.

Add beans, chipotle chile and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream.

Makes 2 servings: 1 1/2 cups stew, 1 1/2 teaspoons green onions and 1 1/2 teaspoons sour cream serving size.


Amount Per Serving

Cals: 330 From Fat: 16

Total Fat: 5.7g

Cholesterol: 3mg

Sodium: na

Total Carb: 58.6g

Dietary Fiber: 10.1g

Sugars: na

Protein: 13.7g

Black Bean Soup with Roasted Red Pepper


  • 2 tablespoons olive oil
  • 1 medium-sized onion, chopped (about 1 1/2 cups)
  • 2 teaspoons whole cumin seeds
  • 1 pound dry black beans, picked over and rinsed (2 1/2 cups)
  • 2 large cloves garlic, pressed
  • 1 1/4 teaspoon salt
  • 2 large red bell peppers, halved and seeded
  • 1 teaspoon Dijon mustard
  • 1/3 cup cilantro, chopped
  • 2 tablespoons fresh lime juice
  • 1 to 2 jalapenos, seeded and diced
  • Zest of 1 orange

Preparation: Heat 1 tablespoon oil in 6-quart pressure cooker over medium-high heat. Add onion and cumin and saute 3 minutes or until onion softens. Add 7 cups water, beans, garlic and 1 teaspoon salt.

Lock pressure cooker lid in place. Bring to high pressure. Reduce heat and cook at high pressure 25 minutes. Remove from heat and allow pressure to come down naturally before removing lid. (If beans are not tender, cover and simmer over medium-low heat until fully cooked.)

Meanwhile, preheat oven to broil. Roast bell pepper halves skin side up on baking sheet 15 minutes or until skin is charred. Wrap in wet paper towels until cool enough to handle. Rub off skins. Coarsely chop one pepper and puree it with mustard, remaining 1 tablespoon oil, and 1/4 teaspoon salt in mini-chopper or blender. Cut remaining pepper into 1/2 inch dice.

Stir diced red pepper, cilantro, lime juice, jalapenos and orange zest into soup. Ladle into bowls. Spoon 1 tablespoon red pepper puree in center and swirl. Serve immediately.


Amount Per Serving

Cals: 258 From Fat: na

Total Fat: 4.5g

Cholesterol: 0mg

Sodium: 448mg

Total Carb: 43g

Dietary Fiber: 10g

Sugars: 4g

Protein: 13g

Black Bean Soup

Dry sherry enhances the flavor of this traditional favorite.

Serves 4 to 6


  • 1 pound dry black beans
  • 1/2 cup chopped onion
  • 1 clove garlic, minced
  • 1/2 cup chopped celery
  • 2 tablespoons butter or margarine
  • 3/4 pound smoked ham hock
  • 1/2 lemon
  • 4 whole cloves
  • 1 (10-1/2 ounce) can beef broth
  • 1 bay leaf
  • pinch of ground thyme
  • 1/4 cup dry sherry (optional)
  • 1 cup sour cream (optional)

Preparation: Rinse and drain beans. Discard damaged beans and any foreign material. Place in a saucepan; cover with 6 cups water and boil for two minutes. Cover pot; soak for one to four hours. Discard soaking water.

Sauté onion and garlic in butter or margarine over medium heat until tender. Add celery and sauté further 5 minutes.

In a 4-quart pot, combine soaked beans, sautéed vegetables and ham hock. Cut half lemon into quarters and stick a clove into each. Add lemon quarters, broth, 6 cups water, bay leaf and thyme to beans; stir well.

Bring to a boil; reduce heat. Cover and simmer until beans are tender, 1 to 1-1/2 hours. Remove ham hock and reserve for another purpose. Discard bay leaf. Puree soup in blender or food processor. Return soup to pot. Stir in sherry if desired. Garnish each serving with a dollop of sour cream if desired.

Bean & Pasta Soup

Makes 12 servings.


  • 1 1/2 pound lean ground beef
  • 1 1/2 teaspoons garlic, chopped
  • 1 1/2 cups chopped onion
  • 1 1/2 cups chopped celery
  • 1 1/2 cups chopped carrots
  • 3 (13-3/4 ounce) cans beef broth
  • 1 (28-ounce) can crushed tomatoes
  • 2 cups spaghetti, broken into pieces
  • 1 (15-ounce) can dark red kidney beans, rinsed and drained
  • 1 (15-ounce) can Great Northern beans, rinsed and drained
  • 2 (5-1/2 ounce) cans vegetable-tomato juice
  • 1 (8-ounce) can tomato sauce
  • 1/4 cup lime juice
  • 2 teaspoons Italian seasoning
  • Salt and pepper to taste

Brown ground beef; drain. Sauté onion and garlic. Add celery and carrots. Add remaining ingredients, mix well and simmer for 30 minutes.


Amount Per Serving

Cals: 271 From Fat: 25

Total Fat: 8.7g

Cholesterol: 37mg

Sodium: 729mg

Total Carb: 30.1g

Dietary Fiber: 5.26g

Sugars: na

Protein: 19.3g

Bag O Beans Soup Mix

Makes 12 servings per mix.

Makes 4 soup mixes

11 cups assorted dry beans*
2 cups instant minced onions
1/3 cup dried basil
1/4 cup Italian seasoning
1 tablespoon cumin powder
1 tablespoon garlic powder
1 1/2 teaspoons ground ginger
4 bay leaves

Preparation: In each of four one-quart jars, layer the beans evenly. Divide seasoning mix into fourths; seal in plastic bags. Place one seasoning packet on top of beans in each jar. Store and use when ready. When cooking, non-starchy vegetables may be added. *Mix your own varieties or use: 6 cups dry small red beans, 1 1/3 cups dry white navy beans, 2 cups dry pink beans, 1 1/3 cups split peas and 1 cup lentils.