Puerto Rican Small Red Bean Stew - 36g Carbs, 9g Fiber
From www.diabetesselfmanagement.com
Preparation time: 25 minutes
Soaking time: 8–12 hours
Cooking time: 1 1/2 hours
1 lb dried small red beans
2 quarts water
1 1/4 cups cubed, fresh calabaza or pumpkin (may substitute
canned pumpkin)
1/4 cup tomato sauce, unsalted
Sofrito:
1 tsp vegetable oil
2 oz extra-lean cured ham, chopped finely
1 onion, chopped finely
1 green pepper, chopped finely
3 sweet chilies, chopped finely
2 cloves garlic, minced
1/4 cup fresh cilantro leaves
1/2 tsp dried oregano, crushed
Rinse and drain dried red beans. Place in a pot, cover with water,
and soak for 8–12 hours. Drain beans and place in a large, heavy
pot with 2 quarts water. Add calabaza or pumpkin, cover pot, and
bring to a boil. Continue to boil over medium heat for 1 hour. If
using fresh pumpkin, slightly mash the pumpkin. To prepare sofrito,
heat vegetable oil in a heavy pot. Add all sofrito ingredients and
sauté for approximately 10 minutes, stirring occasionally. Add
sofrito and tomato sauce to cooked beans and pumpkin mixture. Cook
for an additional 30 minutes to allow mixture to thicken, stirring
occasionally. May need to add additional water, as mixture should
be moist.
Yield: 9 cups
Serving size: 1 cup
Per Serving:
203 Calories, 36g Carbs, 9g Fiber, 13g Protein, 1g Fat,
0g Saturated fat, 81mg Sodium
Exchanges per serving: 2 starch, 1 nonstarchy vegetable,
1 very lean meat
Carbohydrate choices: 2 1/2
This recipe was developed by Sharon Palmer, a registered
dietitian and freelance writer in Southern California.