Directions:
- Finely chop the onions.
- Peel and slice the carrots.
- Chop the sun-dried tomatoes (drained) and seed and mince the jalapenos, if using.
- In a pot large enough to hold all the ingredients, heat the oil over medium heat.
- Add the onions and carrots, reduce the heat to medium-low, and simmer covered until somewhat tender, about 3 minutes or so.
- Add the sun-dried tomatoes, jalapenos, corn (frozen or thawed), the beans with their juices and the chilies.
- Cover.
- Turn the heat to high to bring to a boil and then turn down to a medium-low to simmer.
- Simmer for as little as 20 minutes to heat the ingredients, or as long as 45 minutes or more for a more mellow and blended flavour.
- Check and stir the stew every so often to prevent scorching; if it is, add a little water (2 or so tablespoons).
- Add the vinegar and simmer 5 minutes longer.
- Season to taste with salt and pepper and serve hot.
- *N.
- B.
- I have also substituted a drained can (about 10 oz., I think) of corn for the frozen with no problems.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 138.46 Kcal (580 kJ) | ||
| Calories from fat | 46.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.14g | 8% | |
|---|---|---|---|
| Sodium | 33.01mg | 1% | |
| Potassium | 480.19mg | 10% | |
| Total Carbs | 18.99g | 6% | |
| Sugars | 6.53g | 26% | |
| Dietary Fiber | 3.98g | 16% | |
| Protein | 4.56g | 9% | |
| Vitamin C | 21.9mg | 36% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 1.4mg | 8% | |
| Calcium | 33.4mg | 3% | |
| Amount Per 100 g | |||
| Calories | 151.13 Kcal (633 kJ) | ||
| Calories from fat | 50.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.61g | 8% | |
|---|---|---|---|
| Sodium | 36.03mg | 1% | |
| Potassium | 524.12mg | 10% | |
| Total Carbs | 20.73g | 6% | |
| Sugars | 7.12g | 26% | |
| Dietary Fiber | 4.34g | 16% | |
| Protein | 4.98g | 9% | |
| Vitamin C | 23.9mg | 36% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 1.5mg | 8% | |
| Calcium | 36.5mg | 3% | |
* 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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