What a great post work out meal, healthy, and power providing.
Kidney beans or pinto beans are a traditional starting point, but if you want to get creative, try chickpeas, black beans, cannellini beans, navy beans, or even lentils.
Serves: 6 Prep: 30min Cook: 40min Total: 1 hr 10 min
- 3 tbsp olive oil
- 1/2 lb ground beef, pork, turkey, or chicken (optional)
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 2 sm eggplant, cubed
- 1 med zucchini, chopped (or use more eggplant)
- 2 carrots, chopped
- 1 C quartered mushrooms
- 1/4 tsp crushed red-pepper flakes
- 4 C canned kidney or pinto beans, rinsed and drained
- 1 box (26 oz) chopped tomatoes (about 3 c) (we used Pomi)
- 1 3/4 tsp salt
- 1 tsp ground cumin
- 1 tsp dried oregano
- 4 C water or stock
- 1/2 tsp freshly ground black pepper
- 2 tbsp chopped fresh cilantro or parsley (optional)
1.
Heat oil in large Dutch oven over medium heat. when hot, add meat, if using. season with salt and cook, stirring frequently, until well browned all over, about 5 minutes. remove meat from pan and drain off all but 3 tablespoons of the fat. (if you’re skipping meat, put oil in pan and start recipe here.)
2.
Return Dutch oven to stove over medium-high heat. add onion and garlic. cook and stir until just softened, about 1 minute. add eggplant, zucchini, carrots, mushrooms, and red-pepper flakes. cook, stirring occasionally, until vegetables begin to soften, 15 to 20 minutes, adjusting heat so that nothing scorches.
3.
Add beans, tomatoes (with juice), salt, cumin, and oregano. return meat (if using) to Dutch oven. add enough water to submerge everything. bring mixture to a boil, reduce heat to medium, and cook, stirring occasionally and adding more liquid if necessary, 15 minutes. add black pepper, season with salt to taste, and sprinkle with cilantro, if desired.
Brad Applegate
Indianapolis, Real Estate FC Tucker
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