BLACK-BEAN-AND-CORN STEW
Garnish this hearty vegetarian stew with sour cream, cheddar cheese, diced red onion, toasted pumpkin seeds, or chopped chives; serve with heated flour tortillas.
Provided by Martha Stewart
Categories Food & Cooking Healthy Recipes Gluten-Free Recipes
Time 45m
Number Of Ingredients 9
Steps:
- In a large saucepan, heat oil over medium. Add onion; cook until softened, 5 to 6 minutes. Add garlic and cumin; cook, stirring often, until fragrant, about 2 minutes more.
- To the pan, add chiles, beans, tomatoes and their juice, 2 cups water, and 3/4 teaspoon salt. Bring mixture to a boil; reduce heat to medium-low, and simmer, partially covered, until slightly thickened, about 20 minutes.
- In a blender or food processor, puree 2 cups of the stew. Return the puree to the pan, and add corn; simmer until heated through, about 5 minutes. Serve hot.
Nutrition Facts : Calories 294 g, Fat 7 g, Protein 13 g
BLACK BEANS AND CORN
This is a quick and easy protein-packed side dish.
Provided by Martha Stewart
Categories Food & Cooking Cuisine-Inspired Recipes Mexican-Inspired Recipes
Number Of Ingredients 10
Steps:
- Heat the olive oil in a medium saucepan over medium-low heat. Add the garlic and onions, and cook, stirring occasionally, until translucent and very soft, about 10 minutes.
- Drain the black beans, and reserve 1/4 cup of the liquid. Add the beans, the reserved bean liquid, and the remaining ingredients, except the parsley, to saucepan; cover, raise heat to medium, and cook, stirring occasionally, 10 to 12 minutes. Remove from heat, transfer to a serving dish, and garnish with the parsley leaves. Serve immediately.
BLACK BEAN, CORN AND PUMPKIN STEW
Steps:
- Heat olive oil until hot. Add red pepper and saute for 5 minutes or until somewhat tender. Add the cumin seeds and saute a few seconds until you get a whiff of their aroma. Add garlic, oregano, cinnamon, cloves and paprika and saute for a few seconds or until aromatic. Add corn, winter squash, tomatoes with their juices, the broth and bring to a boil. Cover and simmer for 15 minutes or until squash is almost tender. Add beans, cover and simmer another 5 to 10 minutes or until squash is completely tender. (If liquid seems to be evaporating too much, add more water.) Season to taste with salt and pepper and spoon over noodles. Garnish with jalapeno pepper and toasted sunflower seeds.
BLACK BEAN AND CORN SALAD
For a light lunch, try Rachael Ray's Black Bean and Corn Salad recipe from 30 Minute Meals on Food Network. A touch of cumin adds savory warmth to this dish.
Provided by Rachael Ray : Food Network
Categories side-dish
Time 25m
Yield 4 servings
Number Of Ingredients 9
Steps:
- Combine all ingredients in a bowl. Let stand at least 15 minutes for corn to fully defrost and flavors to combine, then toss and serve. The corn will also place a quick-chill on this easy side-salad as it defrosts -- no need to refrigerate!
Nutrition Facts : Calories 257 calorie, Fat 8 grams, SaturatedFat 1 grams, Cholesterol 0 milligrams, Sodium 477 milligrams, Carbohydrate 37 grams, Fiber 10 grams, Protein 9 grams, Sugar 4 grams
CHICKEN , VEGETABLE, AND BLACK BEAN CHILI STEW
I am infamous for mixing up what I have and trying to invent something... I love it because you can adjust the spice, or if you want, put some rice in the bottom of your bowls before spoonging over or I sometimes like to put a spoonful of sour cream and a little cilantro on top... I've also make it with chicken thighs. It's a pretty fluid recipe, depending what kind of vegetables you like or don't like! I'm kind of guessing at measurements as I just use one big sealer of homemade canned tomatoes and cut up one onion, one green pepper, one red pepper, a couple little zucchinis, etc... It's the one recipe that my friends and family always ask for and when I take the leftovers to work, everyone wants to know what smells so good!
Provided by Cadillacgirl
Categories Stew
Time 50m
Yield 8 serving(s)
Number Of Ingredients 19
Steps:
- put cooking oil (I use canola) in the bottom of a dutch oven and cook up the chicken, onion, and garlic so that the onion is soft.
- add in canned tomatoes, zucchini, peppers, corn, and spices, including the hot sauce (I sometimes also add a 1/2 cup of salsa if there's some hanging around the fridge) and bring to a boil.
- turn down to med. heat and open up the refried beans and slowly incorporate little by little - it really thickens it up and is yummy! (depending on how much liquid you have from the veggies and tomatoes, you can just add half a can to try it).
- let cook for about half an hour, with the lid on, then add in the black beans and chilies or jalapenos.
- cook for about another 10 minutes with the lid off.
- serve up and enjoy!
Nutrition Facts : Calories 217.3, Fat 4.9, SaturatedFat 1.3, Cholesterol 23.2, Sodium 391, Carbohydrate 29.7, Fiber 8.7, Sugar 6.2, Protein 15.9
SOUTHWESTERN BLACK BEAN STEW
A mild stew with a flair, from the southwest.
Provided by Lanay Bien
Categories Soups, Stews and Chili Recipes Stews Beef
Yield 6
Number Of Ingredients 8
Steps:
- In a large skillet over medium high heat, saute the ground beef and drain the excess fat. Add taco seasoning, and stir. Reduce heat to low, cover and simmer for 10 minutes.
- In a slow cooker over low heat, combine the corn, beans, tomato paste and water. Mix well. Add the seasoned meat and the sour cream. Raise heat to high setting and simmer for 20 minutes. Pour into individual bowls and garnish with shredded cheddar cheese.
Nutrition Facts : Calories 635.1 calories, Carbohydrate 33.5 g, Cholesterol 132.7 mg, Fat 38.9 g, Fiber 6.3 g, Protein 38.7 g, SaturatedFat 21.9 g, Sodium 1596.4 mg, Sugar 7 g
CHIPOTLE, CORN, AND BLACK BEAN STEW
This recipe is easily altered: add zucchini, cauliflower, or any other veggies. From "Vegan With a Vengeance" by Isa Moskowitz. Tastes best if you let it sit for an hour after fully cooked!
Provided by EmilyStrikesAgain
Categories Stew
Time 35m
Yield 6 serving(s)
Number Of Ingredients 14
Steps:
- In a stockpot, saute the onions in the oil over moderate heat for 5 minutes. Add the garlic, cumin, salt and pepper. Saute 1 minute more. Add the chipotles, tomatoes, and water, stir. Add the potatoes and carrots, bring to a low boil, and simmer for 20 minutes.
- Uncover, add the corn and beans. Thin with more water if needed. Cook uncovered for 5 more minutes. Add the cilantro, lime zest, and lime juice. Let sit for at least 10 minutes. Serve.
Nutrition Facts : Calories 311.1, Fat 5.7, SaturatedFat 0.8, Sodium 317.4, Carbohydrate 58.9, Fiber 11.6, Sugar 9.1, Protein 10.4
SOUTHWESTERN CORN AND BLACK BEAN SKILLET
A simple Southwest corn and black bean skillet that goes well with tacos, enchiladas, fish, and even burgers.
Provided by Soup Loving Nicole
Categories Side Dish Vegetables Corn
Time 30m
Yield 8
Number Of Ingredients 9
Steps:
- Combine corn, bell pepper, jalapeno, onion, lime juice, chili powder, salt, and pepper in a bowl. Stir until evenly combined.
- Heat a large skillet over medium-high heat. Add corn mixture and cook until onion has softened, about 6 minutes. Stir in black beans and cook for 2 minutes more. Remove from heat and sprinkle cilantro over the top.
Nutrition Facts : Calories 95.4 calories, Carbohydrate 19.1 g, Fat 0.8 g, Fiber 5.5 g, Protein 4.9 g, SaturatedFat 0.1 g, Sodium 238.1 mg, Sugar 2.2 g
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