Cuban Black Bean Stew - ONIE Project

Cuban Black Bean Stew

Posted by ONIE Project on 01/21/2015

 Stew recipes from ONIE

Welcome to this week’s blog. I love stew during winter’s months and this week we are featuring Cuban Black Bean Stew. Preparing this recipe is as easy as opening a few cans, draining and rinsing the beans, and throwing a few more ingredients in the pan. We served the stew with instant brown rice because it is a whole grain and it only takes about 10 minutes to prepare.

In addition to being quick and easy to prepare, this recipe has many health benefits. The beans are an excellent source of fiber, potassium, & protein. In addition, the instant brown rice is a good source of fiber, and adds minerals like selenium, manganese, and anti-oxidants to your diet. These minerals may reduce the risk of cancer, heart disease, and arthritis.

Cuban Black Bean Stew is tasty, quick to prepare, low in calories and full of vitamins and minerals; what’s not to love? 

  • Ready in 20 minutes or less
  • Serves 4
  • Contains 15g fiber, 60%DV
  • 90% DV Vitamin C
  • 17g Protein
  • Heart healthy, lots of fiber, no saturated fat, relatively low in sodium (403mg sodium) 

Cuban Black Bean Stew recipe from ONIE

We served our Cuban Black Bean Stew with a few grapes on the side for dessert and a glass of 1% milk to make it a MyPlate meal. Yum!

To the Recipe


 From the ONIE Project Team

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