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Home > Recipes > Dinner > Mixed-Bean Stew with Cottage Dumplings
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Mixed-Bean Stew with Cottage Dumplings

Mixed-Bean Stew with Cottage Dumplings
Recipe Tip
Bone Up on Calcium
Calcium, from dairy foods like milk, yogurt and cheese, is key to bone health. Bones need calcium to build and maintain their strength and integrity.
Cheesy corn-studded dumplings top a savory bean and vegetable stew. Comfort food at it's best! From eatbetteramerica.
Prep Time:20 min
Start to Finish:40 min
makes:6 servings

Dumplings
1cup shredded reduced-fat Monterey Jack cheese (4 oz)
2/3cup Green Giant® Valley Fresh Steamers™ Niblets® frozen corn (thawed) or canned (drained) whole kernel corn
1/2cup fat-free small-curd cottage cheese
1/3cup soft whole-grain or white bread crumbs
1/3cup yellow cornmeal
1/4cup fat-free egg product
Stew
1can (15 to 16 oz) great northern, cannellini or navy beans, drained, rinsed
1can (15 oz) black beans, drained, rinsed
1can (15 oz) tomato sauce
1medium red bell pepper, chopped (1 cup)
2cloves garlic, finely chopped
2tablespoons chopped fresh or 2 teaspoons dried basil leaves
2teaspoons olive, canola or soybean oil
1/4teaspoon pepper
1.In medium bowl, mix all dumpling ingredients; set aside.
2.In 3-quart saucepan, heat all stew ingredients to boiling; reduce heat. Shape dumpling mixture into 12 balls, using about 2 tablespoonfuls each. Carefully slide balls onto beans in simmering stew (do not drop directly into liquid).
3.Cook uncovered 10 minutes. Cover; cook about 10 minutes longer or until dumplings are firm.

Nutritional Information
1 Serving: Calories 360 (Calories from Fat 60); Total Fat 7g (Saturated Fat 3g, Trans Fat 0g); Cholesterol 15mg; Sodium 670mg; Total Carbohydrate 53g (Dietary Fiber 13g, Sugars 7g); Protein 22g Percent Daily Value*: Vitamin A 30%; Vitamin C 45%; Calcium 30%; Iron 30% Exchanges: 3 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 3 1/2 
*Percent Daily Values are based on a 2,000 calorie diet.
 
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