- prep: 10 min
- cook: 40 min
- total: 50 min
Summary
Add more broth to make this stew more like soup and less to make it more like chili. Or, use even less to make a thick filling for tacos or a dip for tortilla chips.
Ingredients
- 1 large onion diced
- 1 large red bell pepper seeded and diced
- 4 cloves garlic minced or pressed
- 1-2 jalapeno chiles stemmed, seeded and finely diced
- 1 15-ounce can diced tomatoes preferably fire-roasted
- 2 16-ounce cans black beans rinsed and drained
- 2 cups vegetable broth or water plus bouillon cubes
- 1 tablespoon Ancho chili powder or other pure, mild chili powder
- 1 teaspoon ground cumin
- 1/4 teaspoon chipotle chile powder or to taste
- 2 teaspoons Mexican oregano optional
- generous grating black pepper
- 1/2 teaspoon salt or to taste
- 1 pound yellow squash or zucchini
- 1 cup crushed pineapple and juice
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 6
- Amount Per Serving
- Calories: 66 % Daily Value *
- Total Fat: 1 g 0.97%
- Saturated Fat: 0 g 0.51%
- Trans Fat: 0 g %
- Cholesterol: 0 mg 0%
- Sodium: 499 mg 20.78%
- Calcium: 52 mg 5.15%
- Potassium: 278 mg 7.93%
- Magnesium: 0 mg 0%
- Iron: 1 mg 7.08%
- Zinc: 0 mg 0%
- Total Carbohydrate: 15 g %
- Dietary Fiber: 3 g 12.11%
- Sugar: 10 g
- Protein: 2 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 15.39%
- Vitamin C 44.59%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat0
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch0
- Exchange - Vegetables1
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total1 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq