Cooking at Home - Sweet Potato and Black Bean Stew

PROMO 64J1 Food - Cooking Egg Flour dough - flickrcc - Leda - public domain
Published Sunday, April 21, 2019

Makes:   6 Servings 

Prep time: 20 minutes

Cook time: 40 minutes

This hearty main dish combines the sweetness of orange sweet potatoes and the robustness of black beans, with the surprise addition of Swiss chard and a light touch of cumin. Serve over brown rice or whole-wheat couscous for a warm delight!

Ingredients

  • 2 tablespoons vegetable oil
  • small pepper Dried New Mexican chili pepper, whole
  • 1 1/4 cups Fresh onions, peeled, diced
  • 1 teaspoon ground cumin
  • 1 1/2 cups Fresh sweet potatoes, peeled, cubed 1/2"
  • 6 cups Canned low-sodium black beans, drained, rinsed
  • 3/4 cup orange juice
  • 1 cup Low-sodium chicken stock
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 cups Fresh Swiss chard, no stems, chopped

Directions

  1. Heat vegetable oil in a large pot. Cook chili pepper and onions for 1-2 minutes. 
  2. Add cumin and cook for 2 minutes..
  3. Add sweet potatoes, black beans, orange juice, and chicken stock. Bring to a boil. Cover and reduce heat to low. Simmer for 20 minutes or until the potatoes are tender.
  4. Remove chili pepper and discard.
  5. Add vinegar, salt, and pepper. 
  6. Add Swiss chard. Cover and continue cooking until Swiss chard is tender. Serve hot.

May serve over brown rice or whole-wheat couscous.

Notes

1 cup provides:

Legume as Meat Alternate: 3 oz equivalent meat alternate, 1/8 cup dark green vegetable, 1/4 cup red/orange vegetable, and 1/4 cup other vegetable.

 OR

Legume as Vegetable: 3/4 cup legume vegetable, 1/8 cup dark green vegetable, 1/4 cup red/orange vegetable, and 1/4 cup other vegetable.

Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both simultaneously.

Source: Recipes for Healthy Kids Cookbook for Homes

Nutrition Information

Nutrients Amount

Calories 222 

Total Fat 4 g

Saturated Fat 0 g

Cholesterol 0 mg

Sodium 536 mg

Total Carbohydrate 43 g

Dietary Fiber 12 g

Total Sugars 8 g

Added Sugars included N/A 

Protein 10 g

Vitamin D 0 IU

Calcium 103 mg

Iron 4 mg

Potassium 974 mg

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