Red Bean Stew

START TO FINISH: 25 minutes MAKES 4 servings

• 2 teaspoons canola oil
• 1 cup chopped onion (1 large)
• 3 cloves garlic, minced
• 1 14-ounce can vegetable broth
• 2 tablespoons tomato paste
• 1 teaspoon snipped fresh oregano or 1⁄4 teaspoon dried oregano, crushed
• 1 teaspoon adobo sauce from canned chipotle peppers in adobo sauce or 1⁄2 teaspoon adobo seasoning*
• 1 15- to 16-ounce can red kidney beans, rinsed and drained
• 1 tablespoon snipped fresh cilantro
• 2 cups hot cooked brown rice
• Lime wedges (optional)

1. In a large saucepan heat oil over medium heat. Add onion and garlic; cook and stir for 4 to 5 minutes or until onion is tender. Add broth, tomato paste, dried oregano (if using), and adobo sauce. Stir in drained beans. Mash mixture slightly with a potato masher or with the back of a wooden spoon.
2. Bring to boiling; reduce heat. Simmer, uncovered, for 5 minutes, stirring occasionally. Stir in cilantro and fresh oregano (if using).
3. Serve stew with rice and, if desired, garnish with lime wedges.

PER SERVING: 246 cal., 4 g total fat (0 g sat. fat), 0 mg chol., 641 mg sodium, 48 g carb., 9 g fiber, 11 g pro.


Look for adobo seasoning at a market that specializes in Hispanic foods.


Vegetarian diets sometimes lack iron, an important nutrient mostly found in meat products. Kidney beans offer a meatless iron source. One cup of the beans contains almost 30% of the recommended daily amount of iron.