| Fast Prep | dump and go
pumpkin-kale calico bean stew
prep: 15 minutes | cook: 20 minutes | MAKES: 8 servings (1⅓ cups each)
- 4 cups vegetable broth
- 1 15-oz. can Great Northern beans, rinsed and drained
- 1 15-oz. can pinto beans, rinsed and drained
- 1 15-oz. can black beans, rinsed and drained
- 1 15-oz. can pumpkin
- 1 14.5-oz. can Italian-style stewed tomatoes, undrained and cut up
- 4 cups coarsely chopped fresh kale (3 oz.)
- 1 cup chopped onion
- 1 cup frozen shelled edamame
- 1 tsp. ground cumin
- 1 tsp. dried oregano, crushed
- 1 tsp. chili powder
- ½ tsp. salt (see tip below)
- ½ to 1 cup water
- 1 Tbsp. bottled Louisiana hot sauce (optional)
1. In a 5- to 6-qt. pot combine the first 13 ingredients (through salt). Add the water until stew reaches desired consistency. Bring to boiling over medium-high heat; reduce heat. Simmer, covered, 20 minutes. If desired, serve with hot sauce.
PER SERVING: 199 cal., 2 g fat (0 g sat. fat), 0 mg chol., 1,211 mg sodium, 36 g carb., 12 g fiber, 7 g sugars, 12 g pro.
CUT THE SALT
To reduce the sodium in this soup, omit the ½ teaspoon salt and opt for reduced-sodium chicken broth instead of vegetable broth.
