Pinto Bean & Fire-Roasted Tomato Stew Recipe

Pinto Bean & Fire Roasted Tomato Stew

Prep time: 10 minutes Cook time: 15 Minutes Servings: 3

Ingredients:

(Use organic whenever possible)

  • 1 T extra virgin olive oil
  • 3 cloves minced garlic
  • Red pepper flakes to taste
  • 1/3 cup organic low sodium vegetable broth
  • 1 bunch rainbow swiss chard leaves torn into bite size pieces
  • 1 (15 oz) can organic pinto beans rinsed and drained
  • 1 (14.5 oz) can organic diced fire roasted tomatoes drained
  • 1-2 fresh organic limes juice & zest
  • Salt and pepper to taste

Toppings:

  • 1.5 oz. Crumbled organic goat cheese (omit to lower fat content)
  • 1/4 cup fresh flat leaf organic Italian parsley

Directions:

  • Heat oil in a large skillet over medium heat.
  • Add garlic and red pepper flakes and cook about 30 seconds.
  • Add chicken broth, swiss Chard, and season with salt and pepper; cover and cook about 4 minutes.
  • Mix in pinto beans, tomatoes, lime juice, and a little more salt and pepper.
  • Cover and cook until the chard is wilted (approximately 4 more minutes).
  • Turn off heat and add goat cheese and parsley.
  • Enjoy!

Nutrition Facts:

  • Calories: 332
  • Total Fat 14.2
  • Saturated Fat: 6.8 (omit goat cheese to cut saturated fat content)
  • Sodium: 1200 mg
  • Total Carbs: 35.1g
  • Fiber: 9.8g
  • Protein: 17.5g
  • Calcium 16.3%
  • Iron: 19.9%
  • Potassium: 16.5mg
  • Vitamin A: 49.2%
  • Vitamin C: 65.6%

*Health Benefits:

  • Swiss Chard: Rich in vitamin K, magnesium, and calcium for bone health. Vitamins A, C, and E, manganese, and zinc for antioxidant and anti-inflammatory benefits.
  • Pinto Beans: High in fiber and folate to help reduce cholesterol for heart health and maintain blood sugar levels.
  • Fire Roasted Tomatoes: Rich in lycopene for its antioxidant properties and for bone health.
  • Garlic: A good source of manganese, vitamin B6, and copper for cardiovascular health, antiviral, antibacterial, and anti-inflammatory benefits.
  • Lime: Rich in vitamin C for antioxidant health.
  • Red pepper flakes: Good source if vitamin A for anti-inflammatory benefits.
  • Parsley: Rich in vitamins K, A, & C.
  • Extra virgin olive oil: Rich in Vitamin E for anti-inflammatory benefits and heart health.

Published by Live Joyfully Well

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