Kidney Bean Stew with Millet Pilaf

world.food's picture

Jan. 18, 2012

Ingredients

Millet 1/2 Cup (8 tbs)
Water 3 Cup (48 tbs)
Salt 1/2 Teaspoon
Olive oil 2 Tablespoon
Onions 2 , chopped
Carrots 4 , sliced
Red bell pepper 1 , diced
Green bell pepper 1 , diced
Jalapeno pepper 1 , seeded and minced
Basil 1 Teaspoon
Oregano 1 Teaspoon
Cooked kidney beans 3 Cup (48 tbs)
Diced tomatoes 2 Cup (32 tbs)
Chopped parsley 1 Tablespoon (for garnish)

Directions

MAKING

1. In a dry saucepan toast the millets on medium heat. Toast them for 5 minutes. Keep stirring constantly.

2. Notice the grains popping. Add salt and water. Let it boil.

3. Cover the saucepan. Turn the heat down.

4. Simmer 30 minutes so that the water gets absorbed.

5. Prepare the stew.

6. In a large skillet warm oil.

7. Add onions, pepper and carrots. Cook keeping the skillet covered for 15 minutes, so that the carrots get tender.

8. Keep stirring in between.

9. Add cooked beans, tomatoes and herbs.

FINALIZING

10. Taste and adjust seasonings.

11. Place millet on every plate. Spoon the kidney bean mixture in the center.

SERVING

12. Serve Kidney Bean Stew With Millet Pilaf garnished with chopped parsley.

Recipe Summary

Difficulty Level: Medium
Cook Time: 40 Minutes
Ready In: 40 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 339Calories from Fat 84

 % Daily Value*

Total Fat 10 g15.4%

Saturated Fat 1 g5%

Trans Fat 0 g

Cholesterol

Sodium 737 mg30.71%

Total Carbohydrates 55 g18.3%

Dietary Fiber 15 g60%

Sugars 11 g

Protein 12 g24%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet