Directions:
- Coat the bottom of a large pot with olive oil. Add onion and cook, stirring occasionally, on medium, medium-low until translucent. Add garlic and crushed red pepper and cook, stirring frequently, for about a minute or so. Then add the bell pepper and cook for about 3 more minutes, or until slightly softened.
- Add both cans of crushed tomato and your stewed tomato. Stir mixture so ingredients are distributed evenly. Drain and rinse black and small red beans and add to pot and stir again, making sure all ingredients are distributed evenly.
- Now add all spices, adjusting amounts to taste. Stir well, then cover and let simmer. I recommend letting it simmer for about two hours if possible to bring out flavor. If you are short on time, one hour will do. Once it sits overnight it will taste just as good either way.
- About 3/4 into your chosen cooking time add the frozen corn and veggie crumbles and stir until distributed evenly. Let simmer for the remaining cooking time.
- Divide into bowls and serve by itself, over rice, with sour cream and shredded cheese, or grated parmesan cheese.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 176.24 Kcal (738 kJ) | ||
| Calories from fat | 94.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.49g | 16% | |
|---|---|---|---|
| Cholesterol | 10.82mg | 4% | |
| Sodium | 669.92mg | 28% | |
| Potassium | 226.45mg | 5% | |
| Total Carbs | 16.23g | 5% | |
| Sugars | 3.9g | 16% | |
| Dietary Fiber | 2.26g | 9% | |
| Protein | 4.98g | 10% | |
| Vitamin C | 17.3mg | 29% | |
| Vitamin A | 0.4mg | 13% | |
| Iron | 8.1mg | 45% | |
| Calcium | 44.3mg | 4% | |
| Amount Per 100 g | |||
| Calories | 221.86 Kcal (929 kJ) | ||
| Calories from fat | 118.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.2g | 16% | |
|---|---|---|---|
| Cholesterol | 13.63mg | 4% | |
| Sodium | 843.33mg | 28% | |
| Potassium | 285.06mg | 5% | |
| Total Carbs | 20.43g | 5% | |
| Sugars | 4.91g | 16% | |
| Dietary Fiber | 2.85g | 9% | |
| Protein | 6.27g | 10% | |
| Vitamin C | 21.7mg | 29% | |
| Vitamin A | 0.5mg | 13% | |
| Iron | 10.1mg | 45% | |
| Calcium | 55.7mg | 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.
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