HEALTHY CARIBBEAN STEW

Healthy Caribbean Stew image

This spicy bean stew reheats well so it can be made ahead and refrigerated until needed for mealtime. Add meat for an omni-version.

Provided by KristinV

Categories Stew

Time 1h15m

Yield 8-10 serving(s)

Number Of Ingredients 18

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Ingredients

1/3 cup water
1 large onion, chopped
1 red bell pepper, chopped
3 cups peeled & chunked sweet potatoes
1 (15 ounce) can tomato sauce
1 (15 ounce) can diced tomatoes with jalapenos
1 (20 ounce) can pineapple chunks in juice
2 cups chunked green apples (unpeeled)
1 (4 ounce) can chopped green chilies
1/2 cup vegetable broth
1 (15 ounce) can pinto beans, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (15 ounce) can kidney beans, drained and rinsed
2 tablespoons brown sugar
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon ground oregano
1/4 teaspoon cinnamon

Steps:

Place the water in a large pot. Add onion and bell pepper. Cook, stirring occasionally, for 5 minutes.
Add sweet potatoes, tomato sauce, tomatoes, pineapple, apples, chilies and vegetable broth.
Bring to a boil, reduce heat, cover and cook over low heat for 45 minutes, stirring occasionally.
Add beans and seasonings, mix well and continue to cook over low heat for another 10 minutes, stirring occasionally.
Serve over rice.

Nutrition Facts : Calories 327.7, Fat 1.4, SaturatedFat 0.3, Sodium 695.8, Carbohydrate 69, Fiber 15.8, Sugar 24.6, Protein 14

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