FAT TUESDAY'S SKINNY RED BEANS

Fat Tuesday's Skinny Red Beans image

This is a modified version from the Moosewood Low-fat Favorite Cookbook. This is a flavorful dish that works well over rice on cool autumn evenings. Easy to make. Don't skimp on the herb measurements... this is a flavorful (but NOT too spicy) dish.

Provided by MajKaj

Categories One Dish Meal

Time 25m

Yield 8 serving(s)

Number Of Ingredients 18

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Ingredients

1 large red onion, chopped
2 garlic cloves, minced
2 teaspoons olive oil
1 carrot, chopped
2 celery ribs, chopped
1 bell pepper, chopped (any color)
1 teaspoon oregano
1/4 teaspoon thyme
1 teaspoon basil
1 teaspoon marjoram
1/8 teaspoon crushed red pepper flakes
1 (28 ounce) can tomatoes
1 (15 ounce) can kidney beans, rinsed and drained
1 tablespoon deli prepared mustard or 1 tablespoon dijon-style mustard
1 tablespoon maple syrup or 1 tablespoon brown sugar
2 tablespoons fresh parsley, chopped
1/2 teaspoon salt
1/4 teaspoon pepper

Steps:

In a soup pot, saute onions and garlic in oil until onions are tender.
Add the carrots, celery, bell pepper, oregano, thyme, basil, marjoram and crushed red-pepper. Cook over medium heat for 10 minutes, stirring occasionally.
Stir in the tomatoes, kidney beans, mustard, maple syrup and parsley. Simmer gently for 5 minutes.
Stir in salt and pepper.
Server as a soup in bowls or over rice.

Nutrition Facts : Calories 97.6, Fat 1.8, SaturatedFat 0.3, Sodium 344.5, Carbohydrate 17.3, Fiber 5.1, Sugar 6.9, Protein 4.3

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