Kanwal’s Healthy Corner – Smokey Small White Bean Stew

You all know that I love cooking fast, healthy meals! Also, in this cold weather there’s nothing better than curling up to a warm bowl of stew that you could eat with rice or dip crusty bread in. My Smokey Small White Bean Stew is so warm and comforting that you will crave this at the end of a long cold day. This stew is low in calories and fat yet high in fiber (over 6 grams in half a cup!). You can also vary this recipe by adding lean shredded chicken or fresh spinach. Enjoy!


  • 1 15.5oz. can of small white beans, partially drained
  • 1TB. oil – for the Italians among us EV olive oil
  • 1/2 onion, diced
  • 2TB. of cumin seeds
  • 2 cloves of garlic, sliced
  • 1TB. of freshly grated ginger
  • 1 tomato, diced
  • 2tsp. of chopped chipotle peppers
  • 1/4c. freshly chopped cilantro
  • Juice of half a lemon
  • Salt/pepper to taste

    In a saucepan, add the oil and place the pan on medium heat. Once hot, add the onions, cumin and salt. Saute until onions are translucent. Add the garlic and ginger, saute for another minute.

    Add the tomato and stir for a couple of minutes. Add the chipotle peppers and stir. Add the beans and lemon juice

    Add the cilantro and season with salt/pepper to taste. Allow this to simmer on low heat for 20 minutes.

    Servings: 3


    My name is Kanwal Ullah. I am a 27 year old IT Professional living in good old Jersey City, NJ. As some of you may know, I have a deep passion for healthy living. Most importantly, healthy living starts with what you put in your body. Therefore, my passion also exists in healthy cooking. When I’m not in the kitchen working on healthy recipes, you can find me at the gym or roaming the streets of NYC for great food finds. Born as the daughter of two wonderful Pakistani parents, I particularly crave the culture and food from my ancestors. However, I do not like the fat and calories that have crossed continents to get to me! My passion has developed into revamping our South Asian Cuisine to make it more heart healthy and figure friendly! Bon Appetit!

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    One Response to “Kanwal’s Healthy Corner – Smokey Small White Bean Stew”

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      This post was mentioned on Twitter by ENinaRothe: A recipe for Smokey White Beans Stew on The Ajnabee this week… Warm soup or stew is a must in NYC these days http://theajnabee.com/?p=2911