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Braised Kidney Beans & Sweet Potato

The combination of spices makes this hearty and nutritious vegetarian meal or side dish unusual and especially good as the weather begins to cool. It is an excellent source of vitamins A and C and molybdenum. It is also very easy to prepare and needs minimal attention while cooking. Enjoy!

Prep and Cook Time: prep time: 20 minutes; cooking time: 45 minutes Ingredients: 1 medium onion, chopped 4 medium cloves garlic, chopped 1 TBS fresh ginger, chopped 1 medium carrot, sliced thin 1 medium green bell pepper, cut in 1-inch squares 2 cups sweet potatoes, cut in 1-inch cubes 2 cups crimini mushrooms, sliced medium thick ½ tsp cinnamon 1 tsp red chili powder 1 tsp paprika 1 TBS tomato paste 1 TBS + 2 cups vegetable broth 1 15 oz can kidney beans, drained salt & black pepper to taste

Directions:

1. Chop garlic and onions and let sit for at least 5 minutes to bring out their hidden health benefits.
2. Heat 1 TBS broth in a medium-large soup or braising pot. Healthy Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.
3. Add spices and mix thoroughly. Mix tomato paste and broth together. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.

   Serves 4

Healthy Cooking Tips:

Chopping your vegetables into the size recommended gives them a chance to cook slowly without over cooking. This allows the flavors of the vegetables and spices to blend together. Allow it to simmer on low heat, and don't rush it. It will taste much better. By uncovering it towards the end and continuing to simmer for a little longer reduces the sauce and intensifies the flavor.

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Braised Kidney Beans & Sweet Potato is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Braised Kidney Beans & Sweet Potato 1.00 serving 261.29 grams 184.11 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin A 14063.10 IU 281.3 27.5 excellent molybdenum 69.97 mcg 93.3 9.1 excellent vitamin C 47.72 mg 79.5 7.8 excellent dietary fiber 9.54 g 38.2 3.7 very good manganese 0.66 mg 33.0 3.2 good tryptophan 0.10 g 31.3 3.1 good copper 0.51 mg 25.5 2.5 good vitamin B2 (riboflavin) 0.39 mg 22.9 2.2 good vitamin B6 (pyridoxine) 0.41 mg 20.5 2.0 good potassium 697.66 mg 19.9 1.9 good folate 71.33 mcg 17.8 1.7 good selenium 12.07 mcg 17.2 1.7 good phosphorus 169.41 mg 16.9 1.7 good protein 7.67 g 15.3 1.5 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Braised Kidney Beans & Sweet Potato

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