• prep: 20 min
  • cook: 0 hr
  • total: 20 min
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  • servings:
  • Summary

    Garnish this hearty vegetarian stew with sour cream, cheddar cheese, diced red onion, toasted pumpkin seeds, or chopped chives; serve with heated flour tortillas.

    Ingredients

    • 4 teaspoons olive oil
    • 1 medium onion, chopped
    • 4 garlic cloves, minced
    • 2 teaspoons ground cumin
    • 1 can (4 1/2 ounces) chopped green chiles
    • 2 cans (15 ounces each) black beans, drained and rinsed
    • 2 cans (14 1/2 ounces each) diced tomatoes in juice
    • Coarse salt
    • 1 package (10 ounces) frozen corn

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    ESHA
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 121 % Daily Value *
    • Total Fat: 5 g 8.14%
    • Saturated Fat: 1 g 3.6%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 132 mg 5.5%
    • Calcium: 18 mg 1.81%
    • Potassium: 182 mg 5.19%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 5.89%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 18 g %
    • Dietary Fiber: 2 g 6.6%
    • Sugar: 3 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 5.16%
    • Vitamin C 25.19%
    • 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 - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • 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

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