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Creamy Three-Bean Stew

This fiber-rich stew gets its creaminess from refried beans. It's quick, inexpensive, made in one pot, freezes well and doesn't require a special trip to the grocery store! Perfect for cold winter days.
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Main Dish
Cuisine Soup/Stew
Servings 8 cups


  • 1 tablespoon olive oil
  • 1/2 yellow onion, diced
  • 1 tablespoon garlic, minced
  • 1/2 tablespoon chili powder
  • 1 teaspoon ground cumin
  • 1/4 teaspoon black pepper
  • 1 14.5 ounce can diced tomatoes
  • 1 15 ounce can corn
  • 1 15 ounce can black beans, drained and rinsed
  • 1 15 ounce can kidney beans, drained and rinsed
  • 1 15 ounce can refried beans
  • 1 cup vegetable broth


  • In a soup pot over medium heat, heat olive oil and saute onions for about 3 minutes until translucent and then add garlic and saute for 1 more minute.
  • Stir in chili powder, cumin and black pepper.
  • Add canned tomatoes, corn, black beans, kidney beans, refried beans and broth. Stir well to thoroughly combine.
  • Bring to a boil over high heat and then cover and simmer over low heat for 15 minutes.
  • Serve and enjoy! Optional garnishes include chopped cilantro and sour cream. Serve with cornbread, warmed corn tortillas or quesadillas.


Nutrition in 1 serving:
Calories:  215  Protein: 11 g     Fat: 2 g      Carbohydrate:  37 g       Fiber: 11 g