Braised Kidney Beans & Sweet Potato
.
Yield
4 servingsPrep
15 minCook
45 minReady
65 minLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 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 |
*
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 4 | medium |
onions
chopped |
|
| 4 | clove |
garlic
medium size, chopped |
|
| 15 | ml |
ginger
fresh, chopped |
|
| 1 | medium |
carrots
thinly sliced |
|
| 1 | medium |
green bell peppers
cut in 1 inch squares |
|
| 473 | ml |
sweet potatoes, or yams
cut in 1 inch cubes |
|
| 473 | ml |
mushrooms
crimin, sliced medium thick |
|
| 2.5 | ml |
cinnamon
|
|
| 5 | ml |
red chili peppers
|
|
| 5 | ml |
paprika
|
|
| 15 | ml |
tomato paste
|
|
| 15 | ml |
stock
vegetable |
|
| 473 | ml |
stock
vegetable |
|
| 433.5 | ml/g |
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.
