Preparation time: 20 mins
Cooking time: 30 mins
Difficulty: Easy - for beginners
1 Tbsp olive oil
1 large yellow or white onion, chopped
1 Tbsp chopped garlic
1 tsp ground cumin
1 tsp chili powder
1 tsp red pepper flakes (optional)
1 can (28 oz) diced fire-roasted tomatoes
3 cans (15.5 oz each) chickpeas (or kidney beans, black beans, white beans)
rinsed and drained (or 4 1/2 cups cooked beans)
4 cups fat-free low-sodium chicken or vegetable broth
3 cups fresh baby spinach leaves, chopped kale or Swiss chard
Heat olive oil over medium-high heat in 4-quart saucepan.
Add onion and sauté about 5 minutes, until softened but not browned.
Add garlic and cook 1 minute longer. Do not brown garlic.
Add spices and tomatoes and simmer about 5 minutes.
Add 3 cups (2 cans) of beans and 2 ½ cups of broth and bring to a boil.
Reduce to a simmer.
Place remaining beans and broth in bowl of food processor or in blender.
Add mixture to stew. Add spinach and heat just until wilted. Stir well and serve hot.
Servings: 10 (1 cup each)
Per Serving: 160 cal, 8 g pro, 26 g carb, 7 g fiber, 3 g fat, 0 g sat fat, 0 mg chol, 330 mg sodium