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Bean Ragoût with Cilantro-Cornmeal Dumplings
Bean Ragoût with Cilantro-Cornmeal Dumplings
Yield: Makes 6 servings
Ingredients:
2cans (about 14 ounces each) diced tomatoes
1can (about 15 ounces) pinto or kidney beans, rinsed and drained
1can (about 15 ounces) black beans, rinsed and drained
1-1/2cups chopped red bell peppers
1large onion, chopped
2small zucchini, sliced
1/2cup chopped green bell pepper
1/2cup chopped celery
1poblano chile pepper,* seeded and chopped
2cloves garlic, minced
3tablespoons chili powder
2teaspoons ground cumin
1teaspoon dried oregano
1/4teaspoon salt
1/8teaspoon black pepper
Cilantro-Cornmeal Dumplings (recipe follows)
Preparation:
1.Combine tomatoes, beans, red bell peppers, onion, zucchini, green bell pepper, celery, poblano pepper, garlic, chili powder, cumin, oregano, salt and black pepper in slow cooker; mix well. Cover; cook on LOW 7 to 8 hours.2.Prepare dumplings 1 hour before serving. Turn slow cooker to HIGH. Drop dumplings by level tablespoonfuls (larger dumplings will not cook properly) on top of ragout. Cover; cook 1 hour or until toothpick inserted into dumplings comes out clean.
Nutritional Information:
Serving Size:
Protein
17 g
Fiber
10 g
Carbohydrate
54 g
Cholesterol
3 mg
Total Fat
6 g
Calories
294
Sodium
998 mg
Dietary Exchange:
Vegetable
2
Starch
3
Fat
1/2
Cilantro-Cornmeal Dumplings
Ingredients:
1/4cup all-purpose flour
1/4cup yellow cornmeal
1/2teaspoon baking powder
1/4teaspoon salt
1tablespoon shortening
1tablespoon shredded Cheddar cheese
2teaspoons minced fresh cilantro
1/4cup milk
Preparation:
1.Mix flour, cornmeal, baking powder and salt in medium bowl. Cut in shortening with pastry blender or two knives until mixture resembles coarse crumbs. Stir in cheese and cilantro. Pour milk into flour mixture. Combine just until dry ingredients are moistened.
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