bean-corn-and-zucchinni-stew-4613.jpg

Bean, Corn and Zucchinni Stew

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by: Roary






The perfect balance of spices and textures.




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ingredients

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serves: 6

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
VIEW DETAILED NUTRITION

how is this calculated?

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preparation

bean-corn-and-zucchinni-stew-4613.jpg 1.  Heat the oil in a Dutch oven over medium-high heat until hot.

2.  Add in the rice, onion and garlic.

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

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

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

6.  Add in the broccoli and carrots.

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

8.  Add in the beans, zucchini and corn.

9.  Cover and simmer for 20 minutes.

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