Quick Chorizo and Mixed Bean Stew
Hands-on time: 15 minutes Total time: 20 minutes Makes: 4 servings
MEAT AND BEANS MAKE A CHILI-INSPIRED STEW
Fresh, spicy chorizo sausage is the perfect option when you want a lot of flavour in little time. Pair this stew with a crusty baguette—you’ll want to sop up all of the delicious broth.
1 tsp olive oil
450 g fresh chorizo sausage,
1 onion, thinly sliced
4 cloves garlic, minced
1 tsp dried thyme
¼ tsp smoked paprika
¼ tsp pepper
1 can (540 ml) no-salt-added white
kidney beans, drained and rinsed
1 can (540 ml) no-salt-added mixed
beans, drained and rinsed
1 cup sodium-reduced chicken broth
2 cups packed baby spinach
In large deep skillet, heat oil over medium-high heat; cook sausage and onion, breaking up sausage with spoon, until onion is beginning to soften, about 5 minutes. Add garlic, thyme, paprika and pepper; cook, stirring, for 1 minute.
Stir in kidney beans, mixed beans, broth and 1 cup water; bring to boil. Reduce heat and simmer until slightly thickened, 8 to 10 minutes. Stir in spinach; cook just until wilted, about 2 minutes.
PER SERVING: about 495 cal, 35 g pro, 17 g total fat (5 g sat. fat), 52 g carb (18 g dietary fibre, 3 g sugar), 64 mg chol, 935 mg sodium, 937 mg potassium. % RD I: 24% calcium, 41% iron, 16% vit A, 7% vit C, 32% folate.