Stewed Beans with Chourico or Turkey Kielbasa

stewed beans and chourico

Serves 6

Fruits and Vegetables: 1 cup per serving

Ingredients

2 teaspoons vegetable or olive oil

1 large onion, minced

¾ cup chourico or turkey kielbasa, cubed

8 oz frozen carrots, crinkle cut

8 oz frozen butternut squash, cubed

2 small potatoes, peeled and cubed

1½ teaspoons coriander, ground

1½ teaspoons cumin, ground

1½ teaspoons turmeric, ground

1½ teaspoons garlic powder

1 teaspoon oregano, dried

2 tablespoons homemade or store-bought sofrito

2 (15.5 oz) cans of beans (any variety), rinsed and drained

Directions

  1. Wash and prepare the onion and potatoes.
  2. Heat oil in a medium-sized saucepan over medium heat. Add chopped onions and cubed kielbasa or chourico and cook until browned.
  3. Add dry seasonings, sofrito, and mix well.
  4. Add carrots, squash, potatoes, and enough water to cover mixture. Bring to a boil, cover and simmer on medium heat for 20 minutes.
  5. Stir in beans and cook for 10 more minutes uncovered on medium heat until vegetables are tender and stew has thickened.
  6. Serve immediately while hot. 

Tips

  • Stewed beans are tasty with brown rice.
  • To mince vegetables, cut them into very small pieces (1/8 inch or smaller).
  • If using fresh carrots, peel and chop two carrots into 1-inch pieces.
  • If using fresh butternut squash, peel and chop into 1-inch pieces (1 cup).

Nutrition Facts

Serving size: about 1½ cups; Calories: 250; Carbohydrates: 36 g; Fiber: 9 g; Fat: 6 g; Saturated fat: 1 g; Sodium: 380 mg 

Source

Adapted from USDA’s Mixing Bowl

This material is provided with funding from USDA’s SNAP and/or EFNEP programs. For more information about SNAP-Ed and EFNEP programs, visit ag.umass.edu/nutritionThe Center for Agriculture, Food and the Environment and UMass Extension are equal opportunity providers and employers, United States Department of Agriculture cooperating. Contact your local Extension office for information on disability accommodations. Contact the State Center Director’s Office if you have concerns related to discrimination at 413-545-4800, or see ag.umass.edu/civil-rights-information/civil-rights-information-resources