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Mexican salad tuna, red beans, corn, peppers, vegetable oil seafood

Veggie Mexican

A hearty bean and lentil vegetable skillet simmered with corn, salsa, broccoli, and zucchini in a lightly spiced broth for a warm and filling meal.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Side Dish
Cuisine: Mexican
Calories: 224
Ingredients Method Notes

Ingredients
  

  • 1 Tbsp. olive oil
  • ½ cup chopped onions
  • ½ cup chopped mushrooms
  • 1 15- ounce can of red kidney beans, drained and rinsed very well
  • 1 ¾ cup low sodium/fat chicken broth
  • 10 ounce frozen corn
  • 1 cup chunky salsa
  • ½ cup dry lentils, rinsed
  • 1 cup broccoli and zucchini, diced
  • ½ tsp. chili powder
  • ½ tsp. garlic powder

Method
 

  1. Brown onions in olive oil and then add everything in order. Simmer for 20-30 minutes or until rice is tender. Can be served in a tortilla and/or with salad.

Notes

Recipe provided courtesy of Marci Sloane, MS, RD, LD/N, CDE, who is a registered and licensed dietitian/nutritionist and certified diabetes educator with a degree in Nutrition and Physiology from Teachers College at Columbia University. Marci is the author of The Diet Game: Playing for Life!