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Braised Kidney Beans and Sweet Potato

 

.
133

Yield

4

servings

Prep

15

min

Cook

45

min

Ready

65

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
 

Ingredients

4 medium onions
chopped
4 clove garlic
medium size, chopped
1 tablespoon ginger
fresh, chopped
1 medium carrots
thinly sliced
1 medium green bell peppers
cut in 1 inch squares
2 cups sweet potatoes, or yams
cut in 1 inch cubes
2 cups mushrooms
crimin, sliced medium thick
½ teaspoon cinnamon
1 teaspoon red chili peppers
1 teaspoon paprika
1 tablespoon tomato paste
1 tablespoon stock
vegetable
2 cups stock
vegetable
15 ounces kidney beans, canned
drained
1 x salt and black pepper
to taste
*

Directions

Chop garlic and onions and let sit for at least 5 minutes to bring out their hidden health benefits.

Heat 1 tablespoon broth in a medium to large soup or braising pot.

Healthy Sauté onion in broth over medium heat for 4 to 5 minutes, stirring frequently, until translucent.

Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms.

Continue to sauté for another 5 minutes, stirring frequently.

Add spices and mix thoroughly.

Mix tomato paste and broth together and add.

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.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 545g (19.2 oz)
Amount per Serving
Calories 2846% of calories from fat
 % Daily Value *
Total Fat 2g 3%
Saturated Fat 1g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 814mg 34%
Total Carbohydrate 18g 18%
Dietary Fiber 7g 28%
Sugars g
Protein 28g
Vitamin A 444% Vitamin C 96%
Calcium 13% Iron 18%
* based on a 2,000 calorie diet How is this calculated?

 

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