Kidney Bean and Sweet Potato Stew

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* Exported from MasterCook *

 

Kidney Bean and Sweet Potato Stew

 

Recipe By :Andrea Chesman

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon extra-virgin olive oil

1 leek -- thinly sliced

4 garlic cloves -- minced

2 tablespoons unbleached all-purpose flour

1/2 cup dry white wine

1 1/2 pounds sweet potatoes -- peeled and cut into 1 1/2-inch chunks

1 can peeled tomatoes -- (28-ounce)

2 cups high-quality vegetable broth

1 teaspoon dried thyme

2 bay leaves

1/4 teaspoon freshly ground black pepper

1 1/2 cups cooked red kidney beans

 

Yield: 4 to 6 Servings

Corn bread and a green salad make the perfect accompaniments for this

vitamin-and fiber-rich stew.

 

In a large saucepan or Dutch oven, heat the oil over medium heat. Add the leeks,

cover, and cook, stirring occasionally until softened, about 5 minutes Stir in

the garlic and saute for 1 minute longer. Stir in the flour

and cook, stirring constantly, for 1 minute.

 

Add the wine and bring to a boil, scraping up the brown bits that cling to the

bottom of the pan. Add the potatoes, tomatoes, broth, thyme, bay eaves, and

pepper. Bring to a boil, reduce the heat, cover, and simmer until the potatoes

are tender, about 20 minutes. Discard the bay leaves.

 

Add the beans, cover, and simmer until the beans are heated through, , about 10

minutes. Serve hot.

 

Calories 394 * Protein 14 gm * Fat 4 gm * Percent of calories from fat 10% *

Cholesterol 0 mg * Dietary fiber 13 gm * Sodium 577 mg * Calcium 163 mg

 

 

 

 

Source:

" 366 Delicious Ways to Cook Rice, Beans, and Grains "

Copyright:

" 1998 Andrea Chesman "

 

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Per Serving (excluding unknown items): 282 Calories; 4g Fat (14.0% calories from

fat); 8g Protein; 50g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 24mg

Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

 

 

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