Moroccan three-bean stew

11
3
3
SmartPoints® value per serving
Total Time
58 min
Prep
15 min
Cook
43 min
Serves
2
Difficulty
Easy
Filled with hearty vegetables and rich flavor, this vegetarian stew is a comforting, satisfying meal. It uses a mix of fresh, frozen, and canned produce to help streamline preparation, but you can use fresh sliced bell pepper and green beans in place of frozen, if you prefer. Frozen extra-fine French green beans are long, thin, and bright green and are a good choice for this dish. The raisins, which get plumped in the flavorful cooking liquid, are a welcome hit of sweetness when you get a bite of one in this stew. You can dish up each portion of this stew with 1/3 cup of cooked whole-wheat couscous and a tablespoon of toasted pine nuts for a complete meal.

Ingredients

olive oil

2 tsp

uncooked red onion(s)

1 large, chopped

garlic clove(s)

2 medium clove(s), minced

frozen pepper strips

½ pound(s)

canned diced tomatoes

14 oz

canned kidney beans

15 oz

chickpeas (15 oz)

8 oz, rinsed and drained

table salt

¼ tsp

frozen cut green beans

1 cup(s), (from a 1-pound bag), French variety

raisins

2 Tbsp

ground coriander

¼ tsp

ground cinnamon

¼ tsp

cayenne pepper

tsp

Instructions

  1. Heat oil in a large nonstick saucepan over medium heat. Add the onion and garlic and cook, stirring frequently, until golden, about 8 minutes. Add the bell peppers and tomatoes; bring to a boil. Reduce the heat and simmer, uncovered, until slightly thickened, about 10 minutes. Stir in the kidney beans, chickpeas, and salt. Cook until heated through, stirring occasionally, about 5 minutes.
  2. Transfer half of the bean mixture (about 2 1/4 cups) to a bowl; let cool. Cover and refrigerate for up to 5 days for later use.
  3. Add the green beans, raisins, coriander, cinnamon, and cayenne to the remaining bean mixture in the saucepan; bring to a boil. Reduce the heat and simmer, covered, stirring occasionally, until the green beans are tender and the flavors are melded, about 10 minutes. Yields 1 1/2 cups per serving.

A happier, healthier you starts here