Braised Kidney Beans and Sweet Potato - 38.43g Carbs, 9.54g Fiber, 8.23g Sugar
From: The George Mateljan Foundation
The combination of spices makes this hearty and nutritious vegetarian
meal or side dish unusual and especially good as the weather begins to cool. It is an excellent source of vitamins A and C and molybdenum. It is also very easy to prepare and needs minimal attention while cooking. Enjoy!
Prep time: 20 min
Cooking time: 45 min
1 medium onion, chopped
4 medium cloves garlic, chopped
1 Tbsp fresh ginger, chopped
1 medium carrot, sliced thin
1 medium green bell pepper, cut in 1-inch squares
2 cups sweet potatoes, cut in 1-inch cubes
2 cups crimini mushrooms, sliced medium thick
1/2 tsp cinnamon
1 tsp red chili powder
1 tsp paprika
1 Tbsp tomato paste
1 Tbsp PLUS 2 cups vegetable broth
1 15oz can kidney beans, drained
Salt & black pepper to taste
1. Chop garlic and onions and let sit for at least 5 minutes to bring
out their hidden health benefits.
2. Heat 1 Tbsp broth in a medium-large soup or braising pot. Healthy
Saute onion in broth over medium heat for 4-5 minutes, stirring
frequently, until translucent. Add garlic, ginger, carrot, pepper,
sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.
3. Add spices and mix thoroughly. Mix tomato paste and broth together. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.
Healthy Cooking Tips:
Chopping your vegetables into the size recommended gives them a chance to cook slowly without over cooking. This allows the flavors of the vegetables and spices to blend together. Allow it to simmer on low heat, and don't rush it. It will taste much better. By uncovering it towards the end and continuing to simmer for a little longer reduces the sauce and intensifies the flavor.
Serves: 4
Total Weight: 261.29g
Nutrition per Serving:
184.11 Calories, 7.73 Calories from Fat, 1.25 Calories from Saturated Fat, 7.67g Protein, 38.43g Carbs, 9.54g Dietary Fiber, 4.60g Soluble Fiber, 2.04g Insoluble Fiber, 8.23g Total Sugar, 2.39g Monosaccharides, 2.30g Disaccharides, 19.90g Other Carbs, 0.86g Total Fat, 0.14g Saturated Fat, 0.07g Mono Fat, 0.38g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
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