Blackstew

Recipe: black bean/pea stew.

CyberParents’ Recipe for Black Bean/Pea Stew

Recipe
1.5 cups chopped onions
1.5 cups chopped bell pepper
4 T bulghur wheat
6 T wheat germ
1 T canola oil
1/4 tsp. garlic

2 cans vegetable broth

2 cans black beans, no seasonings
3 cans black-eyed peas, no seasonings

3 cans tomatoes

1/2 tsp. Italian seasoning
1/2 tsp. crushed red pepper
1 T salt, or salt to taste

 

Brown onions, bell pepper, bulghur wheat, wheat germ, and garlic in canola oil.

Add vegetable broth and simmer until peppers are tender.

Mash or put through blender:
1 can black beans
2 cans black-eyed peas

Stir into vegetable mixture.

Add tomatoes and all remaining spices. Stir and add remaining beans.

Heat, stirring occasionally until comes to a boil. Thin with  1 cup water if too thick for your tastes.

This dish is high in folate and nonheme iron. Eat with foods rich invitamin C, such as sweet potatoes or orange slices, to increase absorption of iron. Alsogood with corn bread.

Feeds a large number of people quickly and inexpensively.  If you usefrozen onions and peppers, this would be quick enough for CyberParent’s Health On the Go!

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Content represents the opinions of the authors and is presentedfor your information only. Contact your health professional for specific advice regardingyour health.

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Images: Copyright © 1993-1997 T-Maker Company. All rights reserved.