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Bean, Corn and Zucchinni Stew

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Bean, Corn and Zucchinni Stew
1 of 1 photo

Bean, Corn and Zucchinni Stew

Added by: on Nov 22nd, 2013
The perfect balance of spices and textures.
Rating:
0
Prep Time:
30 min
Cook Time:
1 h 30 min
Ready In:
2 h

Servings

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Original Recipe Yield: 6 servings (6 cups)
 

Ingredients:

  • 1 tablespoon olive oil
  • 1/2 cup uncooked wild rice
  • 1 medium onion, sliced
  • 1 clove garlic minced
  • 5 cups chicken broth
  • 1 teaspoon basil
  • 1/2 teaspoon oregano
  • 1/2 teaspoon cumin
  • 1/4 teaspoon pepper
  • 1 cup fresh mixed vegetables (broccoli, carrots) chopped, set aside
  • 15 oz can black beans, drained and rinsed
  • 2 cups fresh zucchini, chopped
  • 1 cup frozen corn
Nutrition Facts
Bean, Corn and Zucchinni Stew

Servings Per Recipe: 6

Amount Per Serving

Calories: 210

  • Total Fat: 3.9 g
  •     Saturated Fat: 0.7 g
  •     Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 878.2 mg
  • Total Carbs: 35.8 g
  •     Dietary Fiber: 8.4 g
  •     Sugars: 3.5 g
  • Protein: 10.5 g
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Directions:

Bean, Corn and Zucchinni Stew

1

Heat the oil in a Dutch oven over medium-high heat until hot.

Bean, Corn and Zucchinni Stew

2

Add in the rice, onion and garlic.

Bean, Corn and Zucchinni Stew

3

Cook and stir for 2-3 minutes or until onion is crisp tender.

Bean, Corn and Zucchinni Stew

4

Stir in the broth and spices. Bring to a boil.

Bean, Corn and Zucchinni Stew

5

Reduce heat to medium. Cover and simmer for 30 minutes.

Bean, Corn and Zucchinni Stew

6

Add in the broccoli and carrots.

Bean, Corn and Zucchinni Stew

7

Cover and simmer for another 15-20 minutes, or until rice is tender.

Bean, Corn and Zucchinni Stew

8

Add in the beans, zucchini and corn.

Bean, Corn and Zucchinni Stew

9

Cover and simmer for 20 minutes.

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