Spicy Kidney Bean & Bell Pepper Ragout

Spicy Kidney Bean & Bell Pepper Ragout

Tomatoes, bell peppers and gutsy chipotle peppers are the key ingredients in this tasty ragout. The addition of kidney beans makes it a whole meal.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
6 20 min 45 min



  • 1 tablespoon canola oil
  • 2 large onions, chopped
  • 3 cloves garlic, finely chopped
  • 2 tablespoon chili powder
  • 1 tablespoon chopped chipotle peppers in adobo sauce, or to taste
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1 28-ounce c plum tomatoes, (with juices), chopped
  • 1 large green bell pepper, seeded and chopped
  • 1 large red bell pepper, seeded and chopped
  • 2 small zucchini, trimmed and chopped
  • Salt & freshly ground pepper, to taste
  • 1 19-ounce c red kidney beans, rinsed
  • 6 tablespoon reduced-fat sour cream, or nonfat plain yogurt for garnish
  • Fresh cilantro leaves, for garnish

Cooking Instruction

Step 1

Heat oil in a large cast-iron or nonstick skillet over medium heat. Add onions and cook, stirring, until soft and lightly browned, 5 to 10 minutes. Add garlic, chili powder, chipotles, cumin and oregano; cook, stirring, for 1 minute. Add tomatoes, green and red bell peppers and zucchini; season with salt and pepper. Bring to a boil over medium-high heat; then reduce heat to low and simmer, partially covered, stirring often, until the juices have evaporated and vegetables are tender, about 20 minutes.

Step 2

Add beans and simmer, covered, for 10 minutes, stirring often; add water if necessary. Taste and adjust seasonings. Serve in individual bowls, garnished with a dollop of sour cream (or yogurt) and a sprinkling of cilantro.


  • Serving: Per serving
  • Calories: 160
  • Carbohydrates: 27g
  • Fat: 4g
  • Protein: 7g
  • Dietary Fiber: 9g
  • Saturated Fat: 0g
  • Monounsaturated Fat: 2g
  • Cholesterol: 0mg
  • Potassium: 528mg
  • Sodium: 264mg
  • Exchanges: 1 starch, 2 vegetable, 1 lean meat
  • Carbohydrate Servings: 1

From $20/mo

Join the Club