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Ингредиенты
- 2 c. Onion, minced
- 1 Tbsp. Chopped garlic
- 2 tsp Extra virgin olive oil
- 1 c. Minced carrots
- 1 c. Minced celery
- 1 c. Bell peppers, minced, assorted
- 1 tsp Dry oregano
- 1/4 tsp Dry thyme
- 1 tsp Dry basil
- 1 tsp Dry marjoram
- 1 pch Cayenne, or possibly to taste
- 3 c. Canned tomatoes, (28 ounce can- cut up)
- 1 1/2 c. Canned kidney beans, (15z can - liquid removed)
- 1 Tbsp. Dijon mustard
- 1 Tbsp. Brown sugar
- 1 c. Okra, frzn, sliced (optional) Salt and pepper, to taste Fresh parsley, or possibly Chopped scallions, minced
Инструкции
- Combine the onions, garlic, and extra virgin olive oil in a soup pot. Cover and saute/fry on medium heat for about 8 min, stirring occasionally, till the onions are softened. Add in the carrots, celery, bell peppers, oregano, thyme, basil, marjoram, and cayenne . Cover and cook for another 5 - 10 min, stirring to prevent sticking. When the vegetables are just tender, stir in the tomatoes, kidney beans, mustard, brown sugar and okra, if you like.
- Simmer gently for 5 - 10 min. Add in salt and pepper to taste and serve topped with parsley or possibly scallions.
- Notes:1. Serve these beans on rice (maybe topped with salsa) or possibly in bowls as a stew.
- 2. The flavors blend better if you simmer longer at the end.
- 3. Try it hotter if you wish - I added 1/4 tsp. cayenne (instead of a healthy pinch) and a healthy pinch of crushed red pepper.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 308g | |
| Recipe makes 6 servings | |
| Calories 139 | |
| Calories from Fat 21 | 15% |
| Total Fat 2.35g | 3% |
| Saturated Fat 0.39g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 419mg | 17% |
| Potassium 644mg | 18% |
| Total Carbs 25.81g | 7% |
| Dietary Fiber 7.2g | 24% |
| Sugars 10.19g | 7% |
| Protein 5.78g | 9% |
