Ingredients
-
1 pound dry pinto beans, soaked (see Tip)
-
6 cups water
-
1 medium onion, chopped
-
1 medium red bell pepper, diced
-
2 stalks celery, sliced
-
1 cup frozen corn, thawed
-
2 cloves garlic, minced
-
2 tablespoons chili powder
-
2 teaspoons ground cumin
-
2 tablespoons lime juice
-
1 ½ teaspoons salt
Dumplings
-
½ cup all-purpose flour
-
½ cup cornmeal, preferably whole-grain
-
½ teaspoon baking powder
-
¼ teaspoon salt
-
2 tablespoons cold butter, cut into cubes
-
1 fresh jalapeño, finely chopped
-
Zest of 1 lime
-
½ cup buttermilk
Garnish
-
½ cup chopped fresh cilantro
-
½ cup sliced radishes
Directions
-
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 for 4 hours (or on Low for 8 hours).
-
To prepare dumplings: Just before the end of the 4 (or 8) hours, whisk flour, cornmeal, baking powder and salt in a medium bowl. Add 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 jalapeno and lime zest and toss to coat. Add buttermilk and stir to form a dough.
-
After the stew has cooked for 4 (or 8) hours, stir in lime juice and salt. Using generous tablespoonfuls of dough, drop 8 dumplings on top of the stew. Cover and cook on High for 1 hour. Serve each portion of stew topped with a dumpling. Garnish with cilantro and radish.
Tips
Make Ahead Tip: Soak beans; prep vegetables, cover and refrigerate for up to 1 day; measure seasonings.
Equipment: 5- to 6-quart slow cooker
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.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
Nutrition Facts (per serving)
317 | Calories |
5g | Fat |
56g | Carbs |
15g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size about 1 1/4 cups stew & 1 dumpling | |
Calories 317 | |
% Daily Value * | |
Total Carbohydrate 56g | 20% |
Dietary Fiber 15g | 53% |
Total Sugars 4g | |
Protein 15g | 31% |
Total Fat 5g | 6% |
Saturated Fat 2g | 11% |
Cholesterol 8mg | 3% |
Vitamin A 1287IU | 26% |
Vitamin C 27mg | 30% |
Folate 276mcg | 69% |
Sodium 647mg | 28% |
Calcium 126mg | 10% |
Iron 4mg | 23% |
Magnesium 96mg | 23% |
Potassium 814mg | 17% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.