Speedy Skaters' Stew
After a fun day of winter ice skating, skiing, sledding or making snowmen, warm up with this quick and easy four-bean stew with turkey sausage. Serve with garlic bread.
1 pound reduced-fat smoked turkey sausage, cut into scant 1/2-inch slices
1 to 2 tablespoons vegetable oil
2 cups chopped onion
1 large green pepper, seeded and chopped
2 (28-ounce) cans diced tomatoes, undrained
1 (15-ounce) can black beans, drained and rinsed
1 (15-ounce) can garbanzo beans or blackeyes, drained and rinsed
1 (15-ounce) can red kidney beans, drained and rinsed
1 (15-ounce) can pinto beans, drained and rinsed
1 teaspoon dried oregano leaves
Salt and ground black pepper, to taste
- Cook sausage in oil in large Dutch oven until browned, 3 to 4 minutes. Add onion and green pepper; cook over medium heat until onion is tender, 5 to 8 minutes.
- Add remaining ingredients except salt and pepper; heat to boiling. Reduce heat and simmer, uncover, 10 minutes. Season to taste with salt and pepper.
Makes 12 servings (generous 1 cup each).
Tip: Can be made up to 2 days in advance; refrigerate, covered.
Nutritional Information Per Serving (1/12 of recipe): Calories 269; Fat 6g; % Calories from Fat 18; Carbohydrate 39g; Folate 174mcg; Sodium 823mg; Protein 18g; Dietary Fiber 6g; Cholesterol 24mg.
Recipe provided courtesy of The Bean Education & Awareness Network.