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30 minutes
Prep: 10 minutes
Cook: 20 minutes
106 calories per serving view nutrition facts
4 servings
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| 1/3 | cup | kidney beans | |
| 1/3 | cup | chickpeas (garbanzo beans) | |
| 1/3 | cup | black beans | |
| 3 | medium | tomatoes | coarsely chopped |
| 1 | small | onion | coarsely chopped |
| 1 | banana | black pepper | finely chopped |
| 1/2 | cup | green beans | fresh |
| 1/2 | cup | zucchini | cubed |
| 4 | cloves | garlic | pressed |
| 1 | teaspoon | chili powder | |
| 1 | teaspoon | cumin | ground |
| 2 | each | bay leaves | |
| 1 | x | salt and black pepper | to taste |
| 1/4 | cup | red wine |
Wash and soak beans overnight (I cooked mine the next day on low in the slow cooker while I was at work) drain and rinse beans before adding to pot.
In a medium saucepan sauté onion and garlic in water until tender.
Add fresh green beans and banana peppers, continue to sauté for 3 minutes.
Be sure to keep track of the water so it doesn't dry out.
Just before the water completely dries up add the zucchini and sauté 2 minutes ( the zucchini should add some moisture to the pot, but if it doesn't add more water just to keep from scorching veggies).
Add fresh tomatoes, beans, wine, spices and cook until this thickens and the tomatoes have made a nice sauce.
As I am on a restricted salt diet I did not add salt to mine, however, I did add some sweetener to the whole batch.
Even without salt this dish was very good.
I haven't tried it with salt substitute, so I don't know how it would work.
The nutritional rundown on this dish is quite good and it taste good too
| % Daily Value* | |
| Total Fat 1.0g | 1% |
| Saturated Fat 0.0g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 138mg | 6% |
| Total Carbohydrate 21.0g | 7% |
| Dietary Fiber 5.0g | 18% |
| Sugars 4.0g | |
| Protein 6.0g | 11% |
| Vitamin A | 21% | Vitamin C | 37% | |
| Calcium | 6% | Iron | 10% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Made this last night, ate it tonight and it was wonderful, although the person who ate with me told me to add more curry next time, you warned us. Thanks.
A delightful gourmet recipe brought to you by Real Food Direct
