Black Bean and Sweet Potato Stew

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this sounds good-

 

 

* Exported from MasterCook *

 

Black Bean and Sweet Potato Stew

 

Recipe By :Karen Alexander, M.A.

Serving Size : 0 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 medium onions -- finely sliced

1 cup vegetable broth

2 cloves garlic -- minced

1/2 teaspoon red pepper flakes

1/2 teaspoon allspice

1 16 oz can diced tomatoes

1 small hard-skinned squash such as butternut -- peeled, seeded

and cut iinto small pieces

1 pound sweet potatoes -- peeled, and cut into small pieces

16 ounces cooked black beans -- if canned, rinse and drain

 

Saute the onions in a small amount of water until soft. Add the remaining

ingredients, except the black beans. Cover and cook on medium low until the

squash and potatoes are tender, about 25 minutes.

 

Add the black beaans, and cook for 10 minutes more.

 

Source:

" Kitchen in the Clouds "

Copyright:

" 2001 by Karen Alexander, M.A. "

 

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Per Serving (excluding unknown items): 1337 Calories; 9g Fat (6.1% calories from

fat); 60g Protein; 265g Carbohydrate; 64g Dietary Fiber; 2mg Cholesterol; 1726mg

Sodium. Exchanges: 14 1/2 Grain(Starch); 2 1/2 Lean Meat; 9 1/2 Vegetable; 1

Fat.

 

NOTES : A surprising combination that you're sure to enjoy! Sweet potatoes

contain beta-carotene and phytochelatins--substances that bind with toxic metals

like mercury, lead, and cadmium. Once bound, this metal can find a pathway out

of the body.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0