Recipe: black bean/pea stew.
CyberParents’ Recipe for Black Bean/Pea Stew
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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Abuse Birthday Book Books Boys: Parenting Breast Feeding Communication Discipline Your Child Divorce Dr. Luv Eating Healthy Esteem for Children Family Fitness Friendship Gender Understanding Girls: Parenting Grandparents Homefront Kids’ Activities Love & Chemistry Men Nutrition Parenting Single Recipes Shopping Place Single Parents Spoiling an Infant Sports & Recreation Stepparents Stress Teens: by & for teens Travel Travel with Kids Wheels Women You Singles Profiles Connections CyberBiz Dating Dating Again Dating Hints Dating with Kids DFW e-MAG Heart Express Loneliness Lying and Dating Relationships Self-Esteem Sex & the Opposite Sex Shy Singles Singles Store SOLO for Singles Suddenly Single