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Jamaican Black Bean Stew


Jamaican Black Bean Stew

Jamaican Black Bean Stew

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.

Yield

Makes 8 servings

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

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

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