The World's Healthiest Foods

Braised Kidney Beans & Sweet Potato

This is a hearty and nutritious vegetarian meal that is high in protein. It is very easy to prepare and needs minimal attention while cooking. The Healthy Sauté and braising cooking methods make this even healthier by not using fat or heated oils. The combination of spices makes it unusual and delicious. It is a perfect meal to have when it is cold outside.

Braised Kidney Beans & Sweet Potato Prep and Cook Time: prep time: 20 minutes; cooking time: 45 minut

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
˝ tsp cinnamon
1 tsp red chili powder
1 tsp paprika
1 TBS tomato paste
2 cups + 1 TBS vegetable broth
15 oz can kidney beans, drained
salt & black pepper to taste
Directions:

  1. Prepare first 6 ingredients by chopping and slicing.
  2. Heat 1 TBS broth in a medium to 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 and add. 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. This is our Stovetop Braising cooking method.

    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 toward the end and continuing to simmer for a little longer reduces the sauce and intensifies the flavor.
    This page was updated on: 2002-09-27 13:24:20
    © 2002 The George Mateljan Foundation