Black Bean, Sweet Potato and Corn Stew
163
A delicious, filling, and nutritious stew is an ideal dish on a chilly winter day. Serve it with some warm corn tortilla or a few slices of good bread.
Ingredients
| 2 | teaspoons |
canola oil
|
|
| 2 | medium |
onions
chopped |
|
| 1 | medium |
sweet potatoes, or yams
peeled and cut into 1/2-inch dice |
|
| 2 | cloves |
garlic
minced |
|
| 1 |
jalapeño pepper
seeded and minced |
* | |
| 2 | teaspoons |
cumin
ground, or as needed |
|
| ½ | teaspoon |
salt
|
|
| ¾ | cup |
water
or stock |
|
| ¾ | cup |
corn
frozen or fresh |
|
| 15 | ounces |
black beans
1 can, rinsed |
|
| 2 | tablespoons |
cilantro
freshly chopped |
* |
|
black pepper
freshly ground, to taste |
* | ||
| 1 |
limes
cut into wedges |
Directions
Heat oil in a large cast-iron skillet over medium-high heat. Add onions and sauté until browned in spots, 3 to 5 minutes.
Stir in sweet potato and cook, stirring, until it starts to brown in spots, about 6 minutes. Add garlic, jalapeño, cumin and salt; sauté until fragrant, about 30 seconds. Stir in water, or stock, and bring to a boil.
Reduce heat to simmer, scraping up any browned bits, and cook until liquid is absorbed and sweet potatoes are tender, about 15 minutes.
Add corn and black beans and cook until heated through. Stir in cilantro and season with salt and pepper. Serve with lime wedges.
Nutrition Facts
Serving Size 589g (20.8 oz)Amount per Serving
Calories 41914% of calories from fat
% Daily Value *
Total Fat 7g
10%
Saturated Fat 1g
4%
Trans Fat
0g
Cholesterol 0mg
0%
Sodium 1496mg
62%
Total Carbohydrate
26g
26%
Dietary Fiber 22g
89%
Sugars g
Protein
38g
Vitamin A 223%
•
Vitamin C 70%
Calcium 18%
•
Iron 38%
* based on a 2,000 calorie diet
How is this calculated?
