BLACK BEAN, FENNEL & TOMATO STEW
The Six O'Clock Scramble by Aviva Goldfarb
This luscious stew smells super, and the soft vegetables and rice melt in your mouth. It's a great sensory experience. Serve it with a good bread for soaking up the broth.
Prep (20 minutes) +
Cook (40 minutes)
6 servings
Ingredients
• 1 tablespoon olive oil
• 1 bulb fennel (use the bulb only), chopped
• 1 medium onion, chopped
• 1 teaspoon minced garlic (about 2 cloves)
• 1 can (28 ounces) diced tomatoes
• 1/2 teaspoon dried oregano
• 3 cups water
• 1 tablespoon brown sugar
• 1/2 cup uncooked brown rice
• 1/2 teaspoon pepper, or less to taste
• 1 can (15 ounces) black beans with their liquid
• grated Parmesan cheese for serving
Directions
In a stockpot, heat the oil over medium-high heat. Add the fennel, onion, and garlic and saute them for 5 minutes.
Add the tomatoes, oregano, water, and brown sugar. Raise the heat and bring it to a boil. Add the rice, reduce the heat to medium-low, cover the pot, and simmer the stew for 40 minutes.
Stir in the pepper and black beans and cook it for a few more minutes.
Serve the stew hot, topped with plenty of Parmesan cheese.
Nutritional Information per serving:
Calories 190
Total Fat 4g, 7%
Saturated Fat 1.5g, 7%
Cholesterol 5mg, 1%
Sodium 560mg, 23%
Total Carbohydrate 32g, 11%
Dietary Fiber 9g, 36%
Protein 9g
Sugar 11g
|
