Jane's on the Common Black Bean Stew
This hearty vegetarian dish is perfect for chilly evenings.
2 cups (500 mL) sweet potatoes, peeled and diced
2 Tbsp (30 mL) olive oil
1 large white onion, finely chopped
1 Tbsp (15 mL) garlic, peeled and finely chopped
1 Tbsp (15 mL) ginger, peeled and finely chopped
1 1/2 tsp (7 mL) cumin, ground
1 pinch cayenne
1/2 cup (125 mL) orange juice
1 540-mL can stewed tomatoes
1 540-mL can black beans, drained
1/2 cup (125 mL) grape tomatoes, halved
Salt and pepper,
to taste
Boil sweet potatoes until just tender. Drain and set aside. In a large pot, add olive oil and heat to medium. Add onion, garlic and ginger. Stir frequently on medium heat until onions soften. Add cumin and cayenne, and stir for one minute. Add orange juice, canned stewed tomatoes and black beans. Bring to a boil. Add grape tomatoes and potatoes, and season to taste.
Serves four. Per serving: 573 calories, 28 g protein, 9 g fat (1 g saturated fat), 100 g carbohydrates, 22 g fibre, 0 g cholesterol, 371 mg sodium
Best Health Magazine, October 2009
