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Indian Spiced Two Beans and Sweet Potato Crock Pot

 
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Chickpea, pinto beans, sweet potato and spinach are slowly cooked in crock pot with cumin, coriander, lemon juice and honey. It's an ideal weekday dinner, just throw everything into your crock pot, and push the start button. By the time you are home after work, your hearty and delicious dinner is served.

Yield

4

servings

Prep

15

min

Cook

2

hrs

Ready

3

hrs

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

Ingredients

1 tablespoon olive oil
1 large onions
chopped
2 cloves garlic
minced
1 cup mushrooms
button, or cremini, sliced
15 ounces chickpeas (garbanzo beans)
1 can, drained and rinsed
15 ounces pinto beans
1 can, drained and rinsed, or black beans
2 pounds sweet potatoes, or yams
2 to 4, depending on the size
2 ¼ teaspoons cumin
ground
¾ teaspoon coriander
ground
*
salt and black pepper
to taste
*
4 tablespoons lemon juice
1 lemon
2 tablespoons honey
10 ounces spinach, frozen
chopped
For serving:
yogurt, plain
as needed
*
cilantro
as needed
*

Directions

First gather together these a few ingredients.

Heat the oil in a large nonstick skillet over medium-high heat until hot.

Add onions, stirring often, and cook until onions are soft, about 5 minutes.

Next chop up the onions.
and cook until onions are soft, about 5 minutes.

Stir in the garlic and mushrooms, and cook until most of the liquid has been evaporated and the onions and mushrooms are both browned, about 10 minutes. Transfer the mixture into crock pot.

Mince the garlic and ginger if using.
Meanwhile slice the mushrooms.
Cook,
until most of the liquid

Add the frozen spinach into the pan, and cook until the spinach are thawed and wilted, 2 to 3 minutes.

Add the frozen spinach into the pan,
and cook until the spinach are thawed and wilted, 2 to 3 minutes.

Meanwhile add both chick peas, pinto beans or black beans, and sweet potatoes into a 6-quart crock pot.

Add chick peas and black beans as well.
Add cubed sweet potatoes into crock pot.

Add dry spices, and pour in lemon juice and honey.

Add all the dry spices. Stir well.

While the spinach is cooking, add lemon juice into pot.
Add honey.

Add the thawed spinach.

Stir the cooked spinach into crock pot. Stir everything all together until well mixed.

Cover, and cook on low for 6 to 8 hours, or on high for 2 to 3 hours.

Serve warm with naan bread with some yogurt and cilantro on top if needed.

Delicious with a dollop of yogurt and some naan.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 569g (20.1 oz)
Amount per Serving
Calories 53510% of calories from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 781mg 33%
Total Carbohydrate 36g 36%
Dietary Fiber 20g 79%
Sugars g
Protein 37g
Vitamin A 940% Vitamin C 103%
Calcium 24% Iron 35%
* based on a 2,000 calorie diet How is this calculated?

 

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