This week, cook a little something that’ll have you asking, “Is it just me or am I nailing this nutrition thang?!” A Couple Cooks’ cold-weather stew will warm you through-and-through with rich spices and winter produce.
Hearty Black Bean, Sweet Potato, & Kale Stew from A Couple Cooks
Recipe: Hearty Black Bean, Sweet Potato, & Kale Stew from A Couple Cooks
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
1 large yellow onion
4 medium garlic cloves
1 15.5-ounce can SimplyNature Organic Black Beans
2 tablespoons SimplyNature Organic Extra Virgin Olive Oil
2 teaspoons Stonemill Oregano
11/2 teaspoons Stonemill Cumin, Ground
1 teaspoon Stonemill Garlic Powder
1/2 teaspoon Stonemill Ground Black Pepper
1/8 to 1/4 teaspoon SimplyNature Organic cayenne (optional)
1/2 teaspoon Stonemill Sea Salt Grinder
1 pound sweet potatoes (3 cups cubed)
1 quart (4 cups) SimplyNature Organic Vegetable Broth
4 cups chopped SimplyNature Organic Kale (about 3 ounces)
3 green onions
2 radishes, thinly sliced
1 tablespoon lime juice
6 tablespoons Friendly Farms Nonfat Greek Yogurt
Burman’s Hot sauce (optional)
Dice the onion. Mince the garlic. Dice the sweet potato. Drain and rinse the beans.
In a large pot or Dutch oven, heat the olive oil over medium high heat. Add the onions and sauté 4 minutes, until translucent. Reduce the heat to medium, add the garlic, oregano, cumin, garlic powder, black pepper, and cayenne (optional), and sauté for 30 seconds. Stir in the sweet potatoes, then add the vegetable broth, beans, and sea salt and bring to a simmer.
Once boiling, reduce to a simmer and simmer 15 minutes until the sweet potato is tender. While simmering, wash and destem the kale and roughly chop the leaves (if necessary). Thinly slice the green onions and radishes.
When the sweet potatoes are tender, remove from the heat and stir in the kale, green onions and lime juice. Allow to cool slightly before serving. Taste, and if desired add additional sea salt to taste. Serve garnished with radishes, a small dollop of Greek yogurt (optional), and hot sauce.
Nutrition Information Per Serving: 220 calories, 6g total gat, 1g saturated fat, 0mg cholesterol, 720mg sodium, 23g carbohydrates, 7g fiber, 7g sugar, 8g protein, Vitamin A 240%, Vitamin C 30%, Calcium 8%, Iron 10%