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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.

    Nutritional Profile

    Introduction to Recipe Rating System Chart

    The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

     

    Braised Kidney Beans & Sweet Potato
    1.00 serving
    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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