Keeping fall staples in the kitchen will help create easy meal ideas like this stew.
220 cal Serves 6
Prep time: 0h 20m
Cook time: 0h 25m
Total time: 0h 45m
Ingredients
1 tbsp | extra virgin olive oil | 15 mL |
1 | onion, thinly sliced | |
6 | cloves garlic, thinly sliced | |
2 | stalks celery, thinly sliced | |
2 | sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped | |
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 | |
1 can | no salt added white kidney beans, drained and rinsed | 19 oz/540 mL |
1 tub | baby spinach, coarsely chopped | 142 g |
Directions
Step 1
In a large saucepan, heat oil over medium heat. Cook onion, garlic and celery for 3 minutes to soften. Stir in sweet potatoes, thyme and pepper to coat well.
Step 2
Add broth and bay leaves and bring to a boil. Reduce heat; cover and simmer gently for 15 minutes or until sweet potatoes are tender but firm.
Step 3
Uncover and stir in kidney beans and spinach and cook for 5 minutes to heat through. Remove bay leaves before serving.
Tips
- Change up the beans in this stew and try other favourites, like black beans, red kidney or mixed beans.
Nutritional information Per serving (1 of 6)
Calories | 220 |
Protein | 9 g |
Sodium | 300 mg |
Potassium | 950 mg |
Total fat | 2.5 g |
Saturated fat | .2 g |
Cholesterol | 0 mg |
Carbohydrates | 43 g |
Fibre | 12 g |
Sugars | 9 g |
Added sugars | 0 g |
Original source: Bean, sweet potato and garlic stew | Heart and Stroke Foundation, 2022.