Creole Lima Bean Stew Recipe

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Ingredients

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Nutrition

Calories

Total time

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Ingredients:

Serving

1 tbsp olive oil
1 large onion, quartered and thinly sliced
3 celery, stalks thinly sliced
1 large green bell peppers
2 tbsp unbleached white flour
2 cups water
2 (10 oz) packages frozen baby lima beans, thawed
1 (16 oz) can red kidney beans, drained and rinsed
1 (28 oz) can salt-free diced tomatoes, undrained
2 tsp salt-free seasoning (mrs. dash salt-free table blend or mccormick seasonings)
2 bay leaves
1/2 tsp dried basil
1/2 tsp dried thyme
1/4 tsp dried red pepper flakes
salt
freshly ground black pepper
1/4-1/2 cup chopped fresh parsley
hot cooked rice (optional)

Directions:

Heat the oil in a big soup pot; add in onion; saute over medium heat until translucent.
Add in celery and bell pepper; saute another 5 minutes.
Slowly sprinkle in the flour and stir until well integrated with the vegetables, then stir in the water.
Add in the next 8 ingredients (lima beans through red pepper flakes); bring to a rapid simmer, then decrease heat; cover and simmer gently for 30-35 minutes.
Season with salt and pepper, then stir in the parsley.
Add a small amount of water if needed, but let the stew remain thick.
Adjust the other seasonings if needed; discard bay leaves.
Serve in bowls over hot cooked rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	71.07 Kcal (298 kJ)
Calories from fat	17.44 Kcal
		% Daily Value*
Total Fat	1.94g	3%
Sodium	31.77mg	1%
Potassium	238.93mg	5%
Total Carbs	11.08g	4%
Sugars	2.4g	10%
Dietary Fiber	3.16g	13%
Protein	2.64g	5%
Vitamin C	20.9mg	35%
Vitamin A	0.4mg	12%
Iron	7.2mg	40%
Calcium	35.7mg	4%

Amount Per 100 g
Calories	49.8 Kcal (209 kJ)
Calories from fat	12.22 Kcal
		% Daily Value*
Total Fat	1.36g	3%
Sodium	22.26mg	1%
Potassium	167.43mg	5%
Total Carbs	7.77g	4%
Sugars	1.68g	10%
Dietary Fiber	2.21g	13%
Protein	1.85g	5%
Vitamin C	14.7mg	35%
Vitamin A	0.3mg	12%
Iron	5.1mg	40%
Calcium	25mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

1

Points
2

PointsPlus

Good Points

low fat,
saturated fat free,
very low sodium,
cholesterol free

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