Pinto Bean and Andouille Sausage Stew - 45g Carbs, 14g Fiber
From: www.eatingwell.com - January/February 2009
An adaptation of the Andalusian dish fabada, this pinto bean stew is
seasoned with andouille sausage, bacon, tomatoes, onions, peppers and
smoked paprika. Fans of spicy beans should use the full amount of
minced chile pepper (or more). Serve with brown rice and sour cream.
Nutrition Profile - -
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated
fat | Heart healthy | Healthy weight | High fiber | High potassium |
Gluten free |
Active Time: 40 minutes
Total Time: 2 1/2 hours (plus bean-soaking time)
Servings: 8
Serving Size: about 1 1/4 cups each
1 lb dry pinto beans
1 Tbsp peanut oil, or canola oil
12 oz andouille sausage, (see Tip), diced
3 slices bacon, chopped
2 cups diced onions
2 cloves garlic, peeled and smashed
1 cup diced red bell pepper
1 cup diced green bell pepper
1-3 tsp minced chile pepper, such as serrano or jalapeno
1 tsp smoked paprika, (see Note)
4 large ripe plum tomatoes, seeded and diced
8 cups water
1 tsp salt
1/4 tsp freshly ground pepper
2 tsp freshly grated lime zest
Juice of 1/2 lime
Pick over beans to remove any pebbles or broken beans and rinse under
cold water. Place in a bowl, cover with 3 inches of cold water and soak
for at least 6 hours or overnight. (Alternatively, use our quick-soak
method: see Tip.)
Heat oil in a large heavy casserole or Dutch oven over medium heat. Add
sausage and bacon and cook, stirring occasionally, until the bacon is
almost crisp, 7 to 10 minutes. Remove with a slotted spoon to a small
bowl and set aside in the refrigerator.
Add onions and garlic and cook, stirring, over medium heat, until soft
and lightly brown, 3 to 5 minutes. Add bell peppers and chile pepper to
taste; continue to cook, stirring, until the mixture is soft, about
3 minutes. Stir in paprika. Add tomatoes and cook until they release
their juice, about 2 minutes.
Drain the beans. Stir the beans and 8 cups water into the pot; bring
to a boil. Reduce heat and simmer, uncovered, for 1 hour. Stir in the
reserved sausage and bacon along with salt and pepper. Continue simmering,
adding a little water if the beans are dry, until the beans are very
soft and beginning to break down, about 30 minutes more. Stir in lime
zest and juice.
Servings: 8
Serving Size: about 1 1/4 cups each
Nutrition per Serving:
350 Calories, 8g Fat, 3g Sat, 1g Mono, 45mg Cholesterol, 24g Protein,
45g Carbs, 14g Fiber, 603mg Sodium, 814mg Potassium
2 Carbohydrate Serving
Exchanges: 2 1/2 starch, 1 vegetable, 2 lean meat, 1 fat
Tip:
Andouille sausage is a smoky, mildly spicy pork sausage commonly used
in Cajun cooking. Look for it near other smoked sausages in large
supermarkets or specialty food stores.
Ingredient Note:
Smoked paprika is a spice made from grinding smoke-dried red peppers.
It can be used in many types of savory dishes and is available in some
large supermarkets with other spices and at tienda.com.
Tip:
To soak beans using a "quick-soak" method: Place beans in a large
saucepan with enough cold water to cover them by 2 inches. Bring to
a boil. Boil for 2 minutes. Remove from the heat, cover and let stand
for 1 hour.
