Eat veggies
Bean Sweet Potato and Garlic Stew
Keeping fall staples in the kitchen will help create easy meal ideas like this stew. Perfect for a chilly fall evening or to pack for lunch the next day. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.
Updated
Ingredients
- 1 Tbsp canola oil (15 mL)
- 1 onion, thinly sliced
- 6 cloves garlic, thinly sliced
- 2 stalks celery, thinly sliced
- 2 sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped
- 1 Tbsp chopped fresh thyme leaves (15 mL)
- 1/4 tsp pepper (1 mL)
- 2 cups sodium reduced vegetable broth (500 mL)
- 2 bay leaves
- 1 can (19 oz/540 mL) no salt added white kidney beans, drained and rinsed
- 1 -142 g package baby spinach, coarsely chopped
Directions
- In a large saucepan, over medium heat, heat canola oil. Add onions, garlic and celery and cook for 3 minutes to soften.
- Stir in sweet potatoes, thyme and pepper and coat well. Add broth and bay leaves and bring to a boil. Reduce heat, cover and simmer gently for 15 minutes or until sweet potatoes are fork tender but still a touch firm.
- Uncover and stir in kidney beans and spinach and cook for 5 minutes to heat through. Remove bay leaves before serving.
Tip: Change up the beans in this stew for other favourites like black beans, red kidney or mixed bean medley.
Nutritional Analysis
| Calories | 220 |
|---|---|
| Total Fat | 2.5 g |
| Saturated Fat | 0.2 g |
| Cholesterol | 0 mg |
| Sodium | 300 mg |
| Carbohydrates | 43 g |
| Fiber | 12 g |
| Sugar | 9 g |
| Protein | 9 g |
| Potassium | 950 mg |
