CREOLE LIMA BEAN STEW

Creole Lima Bean Stew image

Yield 6 to 8 servings

Number Of Ingredients 17

1 tablespoon olive oil
1 large onion, quartered and thinly sliced
3 celery stalks, thinly sliced
1 large green or red bell pepper, diced
2 tablespoons unbleached white flour
2 cups water
Two 10-ounce packages frozen baby lima beans, thawed
One 16-ounce can red kidney beans, drained and rinsed
One 28-ounce can salt-free diced tomatoes, undrained
2 teaspoons salt-free seasoning (see page 4 for brands)
2 bay leaves
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon dried hot red pepper flakes or pinch of cayenne pepper, more or less to taste
Salt and freshly ground pepper to taste
1/4 to 1/2 cup chopped fresh parsley
Hot cooked rice, optional

Steps:

Heat the oil in a large soup pot. Add the onion and sauté over medium heat until translucent. Add the celery and bell pepper and sauté for another 5 minutes.
Slowly sprinkle in the flour and stir until well integrated with the vegetables, then stir in the water.
Add all the remaining ingredients except the salt and pepper, parsley, and optional rice. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 30 to 35 minutes.
Season with salt and pepper, then stir in the parsley. Add a small amount of additional water if needed, but let the stew remain thick. Adjust the other seasonings if needed. Discard the bay leaves.
Serve at once, or allow to stand off the heat for an hour or two, then heat through before serving. Serve in bowls over hot cooked rice, if desired.
Nutrition Information
Per serving:
Calories: 220
Total fat: 3g
Protein: 12g
Fiber: 10g
Carbohydrate: 42g
Cholesterol: 0mg
Sodium: 161mg