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The August Recipe
Lisa Mason’s Spicy Bean Stew
This recipe is particularly satisfying for dinner on a chilly winter night, but the dish is good anytime of the year when you want to serve you and your family a nutritious meal. You can add a tablespoon or two of olive oil, if you want some fat (fat enhances taste, as all cooks know), or add ground turkey or even ground beef—already cooked, please—if you want meat.
But why would you want to?
The vegetable protein in the beans is just as good as meat without the bad saturated fat and with the good fiber. (And without adding to misery of the billions of animals that get raised and slaughtered each year to feed humans.) Serve with a crusty bread and top with grated Parmesan cheese, also if you like.
But because the recipe is pretty much fat free, the dish makes a good, satisfying, and filling meal if you’re monitoring how much fat and calories you consume.
Am I dieting? Always—when I’m not feasting!
Ingredients (all organic, of course)
14.5 oz can diced tomatoes
6 oz can of tomato paste
1 tbp soy sauce
2 tbp apple cider vinegar
2 tbp 365 jalapeno sauce (and/or depending on how hot you want)
2 tbp Trader Joe’s chili pepper sauce
1 tsp chili pepper granules
1tsp garlic granules
Fresh herbs if you like, parsley, cilantro, or lemon zest
15.5 oz can of red kidney beans, drained (if you like white kidney beans, black beans or pinto beans, those will work, but red kidney are my favorite in this recipe)
Half an onion or more, finely chopped
Half a fresh tomato, finely chopped
Half a fresh red sweet bell pepper or more, finely chopped
9 baby carrots, finely cut into coins
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