Directions:
- In a non-stick 8-quart dutch oven pot, add onion, celery, carrot and garlic and sauté five minutes or until the vegetables are soft and translucent.
- Stir in cumin and spice ingredients (through red pepper); cook 1 minute, stirring constantly.
- Add the tomato paste and mix it inches
- Quickly add the 3 cups water, the fresh diced tomatoes, and finally your soaked and drained bag of great northern beans.
- Bring to a boil. Cover, reduce the heat, and simmer for 2 1/2 hours or until the beans are fork tender (or to your likeness)and the water has reduced to a nice stew-like texture.
- Taste. Stir in the bouillon granules, salt-to-taste, and lemon juice.
- Taste. Take off the heat and stir in the cilantro. Serve over chunked up hearty mixed-grain bread or as-is.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 227.27 Kcal (952 kJ) | ||
| Calories from fat | 29.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.24g | 5% | |
|---|---|---|---|
| Cholesterol | 0.26mg | 0% | |
| Sodium | 807.91mg | 34% | |
| Potassium | 787.87mg | 17% | |
| Total Carbs | 38.08g | 13% | |
| Sugars | 3.58g | 14% | |
| Dietary Fiber | 9.47g | 38% | |
| Protein | 11.94g | 24% | |
| Vitamin C | 7.5mg | 13% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 3mg | 17% | |
| Calcium | 113.6mg | 11% | |
| Amount Per 100 g | |||
| Calories | 73.76 Kcal (309 kJ) | ||
| Calories from fat | 9.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.05g | 5% | |
|---|---|---|---|
| Cholesterol | 0.08mg | 0% | |
| Sodium | 262.22mg | 34% | |
| Potassium | 255.71mg | 17% | |
| Total Carbs | 12.36g | 13% | |
| Sugars | 1.16g | 14% | |
| Dietary Fiber | 3.07g | 38% | |
| Protein | 3.87g | 24% | |
| Vitamin C | 2.4mg | 13% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1mg | 17% | |
| Calcium | 36.9mg | 11% | |
* 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.
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