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.
Makes 8 servings
|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|
|2||cans (15 ounces each) black beans, rinsed and drained|
|3||tablespoons fresh lime juice|
|1||cup diced tomato|
|1||cup diced peeled cucumber|
- 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.
|Calories from Fat||7 %|
|Total Fat||4 g|
|Saturated Fat||1 g|
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