Jamaican Black Bean Stew
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Jamaican Black Bean Stew
YIELD Makes 8 servings
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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:
- 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.
- 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.
- Serve stew over brown rice and top with tomato and cucumber.
This recipe appears in:
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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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