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Have a Plant: Fruits & Veggies for Better Health

Sweet Potato & Black Bean Stew

This main dish stew is savory as much as it is sweet. The sweetness of orange sweet potatoes is dressed in the robustness of black beans. See All Quick, Healthy Recipes in 30 Minutes or Less : Fruits & Vegetables : Fruits And Veggies More Matters.org
Preparation Time: 30 minutes
  • 2 Tbsp vegetable oil
  • 1 ½ cups onion, chopped
  • 1 1/2 tsp ground cumin
  • 2 cups Swiss chard, frozen and chopped
  • 3 cups sweet potatoes, peeled, cut into ½-inch cubes
  • 6 cups black beans, low-sodium, drained and rinsed
  • 1 ½ cups (12 oz) 100% orange juice
  • 2 cups (16 oz) chicken or vegetable stock, low-sodium
  • 2 tsp red wine vinegar
  • ¼ tsp salt
  • ¼ tsp pepper
Heat oil and briefly sauté onions until they smell sweet. Add the cumin and sauté until it smells toasted. Add the chard and heat through. Add sweet potatoes, black beans, orange juice, and vegetable stock. Bring to a boil and turn down to a simmer until the potatoes are tender, about 20 minutes. Add the vinegar, salt and pepper. Serve as a stew or over brown rice or couscous.
 
Serves: 6
 
2 ¼ Cups of Fruits and Vegetables per Serving
 
Fruit and /or Veggie color(s):
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Nutrition Information per Serving:
Calories: 360
Total Fat: 5g
Saturated Fat: 0.5g
% of Calories from Fat: 13%
% Calories from Sat Fat: 1%
Protein: 18g
Carbohydrates: 62g
Cholesterol: 0mg
Dietary Fiber: 16g
Sodium: 490mg
 
Each serving provides: An excellent source of fiber, potassium, phosphorous, magnesium, iron, and vitamins A, B1 and C, and a good source of zinc, iodine, calcium, and vitamins B2 and B6.

Recipe courtesy of Challenge.gov Recipes for Healthy Kids.
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