Crockpot Pinto-Bean Stew

Prep Time: 30 Minutes + bean soaking time.
Cooking Time: 5 Hours or 9 Hours.
Equipment: (5-6 Quart size Slow Cooker)

Crockpot Pinto-Bean Stew is a delicious, hearty and spicy Tex-mex style recipe with spicy corn meal dumplings. Ingredients include: pinto beans, corn, onions and bell peppers. It is highly spiced and served with a dumpling. Garnished with cilantro and sliced radishes. It is also a healthy, low calories, low fat, low cholesterol, low sugars, low carbohydrates, vegetarian, diabetic friendly and Weight Watchers (8) PointsPlus recipe. Makes (8) generous size servings. Crockpot Pinto-Bean Stew will be loved by all of your family, friends and guests.

INGREDIENTS:crockpot-pinto-bean-stew
Stew
1 (1lb) bag dry pinto beans, soaked (See Tip)
6 cups water
1 medium size onion, chopped
1 medium size red bell pepper, diced
2 celery ribs, sliced
1 cup frozen corn, thawed
2 garlic cloves, minced
2 tbsp chili powder
2 tsp ground cumin
2 tbsp lime juice
1-1/2 tsp salt

Dumplings
1/2 cup all-purpose flour
1/2 cup cornmeal, preferably whole-grain
1/2 tsp baking powder
1/4 tsp salt
2 tbsp cold butter, cut into cubes
1 fresh jalapeño, finely chopped
Zest of 1 lime
1/2 cup buttermilk

Garnish
1/2 cup chopped fresh cilantro
1/2 cup sliced radishes

Tip:
Before using beans in a slow-cooker recipe, soak them to ensure even cooking. Start by sorting beans to remove any pebbles; rinse well with cold water. To soak overnight: Place beans in a large bowl, cover with 3 inches of cold water and soak at room temperature for 8 to 24 hours. To “quick soak”: Place beans in a large saucepan with enough cold water to cover them by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from the heat, cover and let stand for 1 hour.

DIRECTIONS:

1. Drain the soaked beans. Combine the beans, water, onion, bell pepper, celery, corn, garlic, chili powder and cumin in a (5 to 6 quart) slow cooker. Cook on HIGH 4 hours or LOW for 8 hours.

2. To prepare dumplings: Just before the end of the 4 (or 8) hours cooking time, whisk together the flour, cornmeal, baking powder and salt in a medium size bowl. Add in the butter and use a pastry blender, two knives or a fork to cut the butter into the dry ingredients until the mixture resembles coarse meal. Add in the jalapeño and lime zest; toss to coat. Add in buttermilk and stir to form a dough.

3. After the stew has cooked for 4 (or 8) hours, stir in the lime juice and salt. Using generous tablespoonfuls of dough, drop 8 dumplings on top of the stew. Cover and cook on HIGH for 1 additional hour. Serve each (1-1/4 cup) portion of stew topped with 1 dumpling. Garnish with cilantro and radishes.

YIELD: 8 Servings.
Serving Size: (1-1/4 cups stew + 1 dumpling) per serving.

Weight Watchers PointsPlus = 8
Carb Choices: 3-1/2

Diet Exchange:
3 Starch + 1/2 Vegetable + 1 Meat (L) + 1/2 Fat

NUTRITIONAL INFORMATION:
Calories: 317, Total Fat: 5g, Saturated Fat: 2g, Cholesterol: 8mg, Sodium: 609mg, Sugars: 4g, Carbohydrates: 56g, Fiber: 15g, Protein: 15g, Potassium: 24 %DV.

Original recipe and image from Merdith Corporation. http://www.eatingwell.com/recipes/pinto_bean_stew.html

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IMPORTANT: This site is not qualified in nutrition or medicine. Diabetes is a serious disease that requires medical attention by a professional. The recipes on this site should not be taken as medical advice. Always use caution when reading a recipe, and always pay attention to exchange sizes. Blood glucose levels can be affected by not following individual dietary guidelines that are set in place by a medical physician. Some of the recipes do use small amounts of sugar. Please check with your physician first. Recipes with sugar are not suitable for all diabetics.

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