Pinto Bean Stew with Caramelized Onions

Pinto Bean Stew with Caramelized Onions

Health Rating
Prep Cook Ready in Servings
5 min 1 h 1 h 5 min 4

Ingredients


2 1/2 cup Pinto beans, raw
2 medium Yellow onion (finely minced)
1 cup Bulgur, dry
1/4 cup Extra virgin olive oil
1/3 cup Canola oil (for frying)
1/2 tsp Salt

Instructions


Soak the pinto beans in water overnight.

On the day of, boil the beans in a deep cooking pot for 5-10 minutes, discard their water, replenish with 4 cups of fresh warm water (water has to be warm so beans don’t shrink) and bring to a boil again on a gentle heat.

Meanwhile, in a deep frying pan, fry the minced onions in 1/3 cup of frying oil for about 15-20 minutes or until they are caramelized and crunchy. Once they reach that stage, discard the cooking oil and carefully pour 2 cups of water from the boiling pinto beans into the frying pan and let the onions boil in water for about 10-15 minutes until the water turns deeply caramelized in colour.

Pour the onions and their boiling water in the pot where the beans are boiling, and let them all boil for 15-20 more minutes on medium heat.

Add the 1/4 cup of olive oil.

Add the bulgur (without washing it, but be careful for any debris) to the cooking pot, with 1/2 teaspoon of salt, and let it all boil for another 10-15 more minutes. The end result should be a stew with little water.

Serve hot or cold, with a side of plain Greek yogurt and veggies (green/raw onions, red radish…etc) and pita bread (optional).

Enjoy!

Nutrition Facts

Per Portion

Calories 713
Calories from fat 164
Calories from saturated fat 22.1
Total Fat 18.2 g
Saturated Fat 2.5 g
Trans Fat 0.1 g
Polyunsaturated Fat 2.9 g
Monounsaturated Fat 11.9 g
Cholesterol 0
Sodium 319 mg
Potassium 1897 mg
Total Carbohydrate 107 g
Dietary Fiber 26.0 g
Sugars 4.8 g
Protein 31 g

Dietary servings

Per Portion


Grain 1.5
Meat Alternative 3.0
Vegetables 4.5

Energy sources


Pygal60%463.6016854127415221.661220830055823%294.6009771394967215.175960806644117%334.83092267337065119.7682450459848860%23%17%CarbohydratesFatProtein
Main