Taco Stew

Thick and filling, served as a stew for a main course or thinned as a soup to start a south-of-the-border meal.


12 oz package frozen blend of corn, black beans, chopped onions, and chopped peppers (Southwest blend)*
15 oz can no salt added pinto beans, drained and rinsed
1 cup fat-free refried beans
2 8 oz cans tomato sauce
½ teaspoon taco seasoning, adjust to taste (see recipe below)
6 cups water
16 oz package whole wheat orzo pasta

Cook the onion-pepper blend in a soup pot over medium heat until tender, about 3-5 minutes. If needed, add a tablespoon or two of water to prevent sticking.
Stir in the rest of the ingredients, cover, and cook until the pasta is just tender, about 10-15 minutes, Add salt to taste.
Serve with hot sauce available for those who like it spicier.
To serva as a soup, can be thinned with a little water.

5 servings, each 532 calories:   7% from fat,  78% from carbohydrates, 15% from protein, 430mg Sodium


Healing Heart Hint

*If the blend is not available, use ½ cup each of corn and black beans and 1/3 cup each of onions and peppers.

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©2015 Dr. Neal Pinckney Healing Heart Foundation
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*If the blend is not available, use ½ cup each of corn and black beans and 1/3 cup each of onions and peppers.