Black Bean Stew Recipe

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Ingredients

Count

Nutrition

487

Calories

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Ingredients:

Serving

2 tsp olive oil
1/2 cup chopped onion
1/3 cup uncooked israeli couscous
1 cup fat-free , less-sodium chicken broth
1 cup canned black beans, drained
1 tsp minced canned chipotle chile in adobo sauce
1 (14.5-oz) can stewed tomatoes, undrained
1 tbsp sliced green onions
1 tbsp low-fat sour cream

Directions:

Heat oil in a medium saucepan over medium heat. Add 1/2 cup onion and couscous; cook 5 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 5 minutes.
Add beans, chipotle chile, and tomatoes; cover and simmer 4 minutes or until the couscous is tender. Serve with green onions and sour cream.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	487.21 Kcal (2040 kJ)
Calories from fat	75.24 Kcal
		% Daily Value*
Total Fat	8.36g	13%
Cholesterol	2.59mg	1%
Sodium	394.89mg	16%
Potassium	1803.53mg	38%
Total Carbs	69.85g	23%
Sugars	6.84g	27%
Dietary Fiber	16.88g	68%
Protein	34.76g	70%
Vitamin C	6.4mg	11%
Iron	7.5mg	42%
Calcium	228.5mg	23%

Amount Per 100 g
Calories	149.37 Kcal (625 kJ)
Calories from fat	23.07 Kcal
		% Daily Value*
Total Fat	2.56g	13%
Cholesterol	0.79mg	1%
Sodium	121.07mg	16%
Potassium	552.93mg	38%
Total Carbs	21.41g	23%
Sugars	2.1g	27%
Dietary Fiber	5.18g	68%
Protein	10.66g	70%
Vitamin C	2mg	11%
Iron	2.3mg	42%
Calcium	70.1mg	23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

9.6

Points
12

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
high fiber

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