Spiced Bean Stew Recipe

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Ingredients

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Nutrition

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Total time

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Ingredients:

Serving

1 onion, peeled and chopped
2 garlic cloves, peeled and crushed
1/2 tbsp olive oil
1 tsp ground cumin
1/2 tsp ground cardamom , can substitute nutmeg
1/2 tsp paprika
1/2 tsp ground cinnamon
3 large tomatoes, peeled and chopped
1 (15 oz) can pinto beans, drained
1 (15 oz) can white beans, drained
16 oz water
fresh parsley sprig

Directions:

Soften the onions and garlic in a large pan with the olive oil.
Add the powdered spices and stir well for a few minutes.
Add in the tomatoes and then the beans.
Pour in a can of water and leave the mixture to simmer for at least half an our until stewed.
Serve the stew garnished with a generous amount of parsley and accompanied by brown rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	11.37 Kcal (48 kJ)
Calories from fat	3.01 Kcal
		% Daily Value*
Total Fat	0.33g	1%
Sodium	4.77mg	0%
Potassium	69.93mg	1%
Total Carbs	1.87g	1%
Sugars	0.91g	4%
Dietary Fiber	0.5g	2%
Protein	0.42g	1%
Vitamin C	3.7mg	6%
Iron	0.1mg	1%
Calcium	8.6mg	1%

Amount Per 100 g
Calories	23.02 Kcal (96 kJ)
Calories from fat	6.11 Kcal
		% Daily Value*
Total Fat	0.68g	1%
Sodium	9.66mg	0%
Potassium	141.65mg	1%
Total Carbs	3.79g	1%
Sugars	1.85g	4%
Dietary Fiber	1.01g	2%
Protein	0.86g	1%
Vitamin C	7.5mg	6%
Iron	0.2mg	1%
Calcium	17.3mg	1%

* 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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