Weekly Recipe #148: Black Bean Sweet Potato Stew

By Alyssa Perry, University of Minnesota Dietetic Intern

blackbeanstew
Photo credit – Becky O./Flickr

Sweet potatoes have always been a favorite food of mine since I was a little girl. My grandma would always make an extra special orange potato for me along with the other white potatoes she served when she cooked a dinner. They taste even richer as the weather cools down and I’m looking for more familiarity in life.
Sweet potatoes are packed with tons of vitamin A helping our immune system and vision. They are also a good source of vitamin C, calcium, potassium, and even iron. Sweet potatoes are a great source of dietary fiber too!

The following recipe is a hearty stew that is sure to warm up your kitchen and your tummy this winter. It can easily be made vegetarian, and the black beans and other vegetables add additional great nutrients to this dish. This would be wonderful to serve as a main dish with warm bread and butter.

Black Bean Sweet Potato Stew

(Adapted from allrecipes.com)

Ingredients:

  • 1 tbsp. canola oil
  • ¼ lbs. chorizo sausage, chopped (optional
  • 1/3 lbs. cooked ham, chopped (optional)
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 large sweet potatoes, peeled and diced
  • 1 large red bell pepper, diced
  • 2 (14.5 ounce) cans diced tomatoes with juice
  • 1 small hot green chile pepper, diced
  • 1 ½ cups water
  • 2 (16 ounce) cans black beans, rinsed and drained
  • 1 mango, peeled and diced
  • ¼ cup chopped fresh cilantro
  • ¼ tsp. salt

Instructions:

  1. Heat the oil in a large pot over medium heat, and cook the sausage and ham for 2 to 3 minutes. Place the onion in the pot, and cook until tender. Stir in garlic, and cook until tender. Then, mix in the sweet potatoes, bell pepper, tomatoes with juice, chile pepper, and water. Bring to boil, reduce to low, cover, and simmer 15 minutes, until sweet potatoes are tender.
  2. Stir the beans into the pot, and cook uncovered until heated through. Mix in the mango and cilantro, and season with salt.

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