Sweet Potato and Black Bean Stew

Source: Recipes for Healthy Kids Cookbook for Homes

Serving size: 1 cup

Servings per recipe: 6

Try this unlikely combination that couples the flavor of sweet potatoes with savory black beans and Swiss chard.

View Nutrition Facts

Ingredients

2 tablespoons vegetable oil

Small pepper
Dried chili pepper, whole
1 1/4 cups fresh onions, peeled, diced
1 teaspoon ground cumin
1 1/2 cups fresh sweet potatoes, peeled, cubed 1/2"
6 cups canned low-sodium black beans, drained, rinsed
3/4 cup orange juice
1 cup low-sodium chicken stock
1 tablespoon red wine vinegar
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 cups fresh Swiss chard, no stems, chopped

Materials

large pot with lid, can opener, measuring cups and spoons, cutting board and sharp knife

Instructions

1. Heat vegetable oil in a large pot. Cook chili pepper and onions for 1-2 minutes.

2. Add cumin and cook for 2 minutes.

3. Add sweet potatoes, black beans, orange juice, and chicken stock. Bring to a boil. Cover and reduce heat to low. Simmer for 20 minutes or until the potatoes are tender.
4. Remove chili pepper and discard.
5. Add vinegar, salt, and pepper.
6. Add Swiss chard. Cover and continue cooking until Swiss chard is tender. Serve hot.

Notes

May serve over brown rice or whole-wheat couscous.

More About Bell Peppers

How to Select

Choose peppers that are brightly colored and firm with tight skin. Avoid dull or shriveled peppers.

How to Store

Refrigerate bell peppers and use within 5 days. To freeze, remove seeds, cut, and store in plastic bags.

How to Prepare

Rinse in cold water. Peppers can be eaten raw, grilled, baked or sauteed. Add them to pizzas, scrambled eggs or salads. Stuff and bake them for a delicious meal!