Kidney Beans and Corn Recipe

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Ingredients

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Nutrition

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Ingredients:

Serving

2 tbsp olive oil
4 cloves garlic, minced
1/2 red onion, chopped
1 green bell pepper, seeded and chopped
1 tbsp cumin
1 tsp ground dry mustard
ground cayenne pepper to taste
salt to taste
ground black pepper to taste
1 (16 oz) can kidney beans, with liquid
1 (15.25 oz) can whole kernel corn, with liquid

Directions:

Heat the olive oil in a skillet over medium-high heat, and cook garlic and onion until onion is tender. Stir in the green bell pepper, and cook until tender but firm. Season with cumin, mustard, cayenne pepper, salt, and black pepper.
Stir the kidney beans with liquid and corn with liquid into the skillet. Bring to a boil, reduce heat to medium, and continue cooking 20 minutes, stirring occasionally. Serve immediately.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	97.96 Kcal (410 kJ)
Calories from fat	69.24 Kcal
		% Daily Value*
Total Fat	7.69g	12%
Cholesterol	0.28mg	0%
Sodium	19.3mg	1%
Potassium	141.69mg	3%
Total Carbs	6.49g	2%
Sugars	1.95g	8%
Dietary Fiber	1.12g	4%
Protein	1.06g	2%
Vitamin C	31.6mg	53%
Vitamin A	0.7mg	25%
Iron	13.8mg	77%
Calcium	26mg	3%

Amount Per 100 g
Calories	126.11 Kcal (528 kJ)
Calories from fat	89.14 Kcal
		% Daily Value*
Total Fat	9.9g	12%
Cholesterol	0.36mg	0%
Sodium	24.85mg	1%
Potassium	182.41mg	3%
Total Carbs	8.35g	2%
Sugars	2.5g	8%
Dietary Fiber	1.44g	4%
Protein	1.37g	2%
Vitamin C	40.7mg	53%
Vitamin A	1mg	25%
Iron	17.8mg	77%
Calcium	33.5mg	3%

* 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

2.4

Points
3

PointsPlus

Good Points

saturated fat free,
very low sodium,
cholesterol free

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