Jamaican Black Bean Stew Photo
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


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