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Jamaican Black Bean Stew
Yield: Makes 8 servings
Inspired by the tantalizing flavors of Jamaican stews, this vegetarian rendition offers plenty of protein, vitamin A and fiber with just seven percent of calories from fat.
Ingredients:
2
cups brown rice
2
pounds sweet potatoes
3
pounds butternut squash
1
large onion, coarsely chopped
1
can (about 14 ounces) vegetable broth
3
cloves garlic, minced
1
tablespoon curry powder
1-1/2
teaspoons ground allspice
1/2
teaspoon ground red pepper
1/4
teaspoon salt
2
cans (15 ounces each) black beans, rinsed and drained
1/2
cup raisins
3
tablespoons fresh lime juice
1
cup diced tomato
1
cup diced peeled cucumber
Preparation:
1.
Prepare rice according to package directions. Peel sweet potatoes; cut into 3/4-inch chunks to measure 4 cups. Peel squash; remove seeds. Cut flesh into 3/4-inch cubes to measure 5 cups.
2.
Combine potatoes, squash, onion, broth, garlic, curry powder, allspice, pepper and salt in Dutch oven. Bring to a boil; reduce heat to low. Simmer, covered, 5 minutes. Add beans and raisins. Simmer 5 minutes or just until sweet potatoes and squash are tender and beans are hot. Remove from heat; stir in lime juice.
3.
Serve stew over brown rice and top with tomato and cucumber.
Nutritional Information:
| Serving Size: | |
| Sodium | 439 mg |
| Protein | 16 g |
| Fiber | 10 g |
| Carbohydrate | 102 g |
| Saturated Fat | 1 g |
| Total Fat | 4 g |
| Calories from Fat | 7 % |
| Calories | 463 |
Dietary Exchange:
| Vegetable | 2 |
| Fruit | 1/2 |
| Starch | 5-1/2 |
This recipe appears in:
Island
