Bahamian Bean And Corn Stew With Sweet Potatoes - 10 pts

[Guest guest]

@@@@@

Bahamian Bean And Corn Stew With Sweet Potatoes - 10 pts

1 cup dried appaloosa, calypso, pinto, or cranberry beans

1/2 teaspoon dried thyme

2 tablespoons canola oil

5 cloves garlic

1 large onion, chopped

1 large red bell pepper, seeded and diced

1 habanero or Scotch bonnet chile pepper, chopped

3 cups chicken or vegetable broth

1 large sweet potato, peeled and diced

1 tablespoon minced fresh ginger

2 teaspoons turmeric

1 teaspoon paprika

1 teaspoon ground coriander

1/4 teaspoon salt

2 cups fresh or frozen corn kernels

1 (8 ounce) can pineapple tidbits with juice

Lime wedges (optional)

 

 

 

 

1 Place the beans in a bowl. Add water to cover by 2 inches, and let

stand overnight. Drain and rinse the beans.

2 Place the soaked beans in a medium saucepan. Add water to cover by 2

inches. Bring to a boil over high heat. Skim off the foam and stir in

the thyme. Reduce the heat to low, cover, and simmer, stirring

occasionally, for 1 1/4 hours, or until tender. Drain the beans,

return to the pot, and set aside. (This may be done 1 to 3 days ahead.

Store in the refrigerator.)

3 Heat the oil in a Dutch oven over medium-high heat. Add the garlic,

onion, bell pepper, and chile pepper (if using) and cook, stirring

occasionally, for 6 minutes, or until the vegetables are tender.

4 Stir in the broth, sweet potato, beans, ginger, turmeric, paprika,

coriander, and salt. Bring to a boil over high heat. Reduce the heat

to low, partially cover, and simmer for 25 minutes, or until the sweet

potatoes are tender.

5 Stir in the corn, cover, and simmer for 5 minutes longer, or until

tender. Remove from the heat and stir in the pineapple (with juice).

6 Ladle the stew into bowls and serve with lime wedges, if using.

 

Serves 4

 

Source: Prevention Magazine

Formatted by Chupa Babi in MC:

 

Nutrition Info (per serving)

Calories 511 (18% from fat) | Protein 18.8g | Fat 10.9g (sat 1.3g) |

Carbohydrate 91.6g | Fiber 20.7g | Cholesterol 0mg | Iron 5mg | Sodium

929mg | Calcium 130mg

 

Beans and corn are the main ingredients in this spicy Caribbean style

stew.

 

-----