Bean Sweet Potato and Garlic Stew

Bean Sweet Potato and Garlic Stew

 Keeping fall staples in the kitchen will help create easy meal ideas like this stew. Perfect for a chilly fall evening or to pack for lunch the next day. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.

Servings
6 people
  • Ingredients

    1 Tbsp canola oil (15 mL)

    1 onion, thinly sliced (1)

    6 cloves garlic, thinly sliced (6)

    2 stalks celery, thinly sliced (2)

    2 sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped (2)

    1 Tbsp chopped fresh thyme leaves (15 mL)

    1/4 tsp pepper (1 mL)

    2 cups sodium reduced vegetable broth (500 mL)

    2 bay leaves (2)

    1 can (19 oz/540 mL) no salt added white kidney beans, drained and rinsed (1)

    1 -142 g package baby spinach, coarsely chopped (1)

  • Directions
    1. In a large saucepan, over medium heat, heat canola oil. Add onions, garlic and celery and cook for 3 minutes to soften.
    2. Stir in sweet potatoes, thyme and pepper and coat well. Add broth and bay leaves and bring to a boil. Reduce heat, cover and simmer gently for 15 minutes or until sweet potatoes are fork tender but still a touch firm.
    3. Uncover and stir in kidney beans and spinach and cook for 5 minutes to heat through. Remove bay leaves before serving.

    Tip: Change up the beans in this stew for other favourites like black beans, red kidney or mixed bean medley.

Nutritional Analysis

Serving Size
1 1/3 cup (325 mL)
Servings
6
Calories
220
Total Fat
2.5 g
Saturated Fat
0.2 g
Cholesterol
0 mg
Sodium
300 mg
Carbohydrates
43 g
Fiber
12 g
Sugars
9 g
Protein
9 g
Potassium
950 mg