Slow-Cooker Pinto Bean Stew with Jalapeno-Corn Dumplings

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This healthy slow-cooker pinto bean stew recipe is bursting with veggies--onion, bell pepper, celery and corn--and topped with crunchy bits of radish and chile- and lime-flecked cornbread dumplings. If you're pressed for time, skip the dumplings and serve this pinto bean stew straight out of the crock pot, topped with crushed tortilla chips and a sprinkling of Monterey Jack cheese. Make sure to soak your dried beans before using them in the slow cooker to ensure even cooking.

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Cook Time:
30 mins
Additional Time:
4 hrs 30 mins
Total Time:
5 hrs
Servings:
8
Yield:
8 servings, about 1 1/4 cups stew & 1 dumpling each
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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

  1. 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).

  2. 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.

  3. 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.

Originally appeared: EatingWell Magazine, March/April 2013

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.

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