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Bean, sweet potato and garlic stew

Keeping fall staples in the kitchen will help create easy meal ideas like this stew
Recipe and photo provided by Canola Eat Well
Bean, sweet potato and garlic stew in a red serving dish with bowls alongside.
6 servings / 45 min

Prep 20 min / Cook 25 min

Ingredients
  • 1 tbsp (15 mL) canola oil
  • 1 onion, thinly sliced
  • 6 cloves garlic, thinly sliced
  • 2 stalks celery, thinly sliced
  • 2 sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped
  • 1 tbsp (15 mL) chopped fresh thyme leaves
  • 1/4 tsp (1 mL) pepper
  • 2 cups (500 mL) sodium reduced vegetable broth
  • 2 bay leaves
  • 1 can (19 oz/540 mL) no salt added white kidney beans, drained and rinsed
  • 1 tub (142 g) baby spinach, coarsely chopped
Directions
  1. In a large saucepan, heat oil over medium heat. Cook onion, garlic and celery for 3 minutes to soften. Stir in sweet potatoes, thyme and pepper to coat well.
  2. Add broth and bay leaves and bring to a boil. Reduce heat; cover and simmer gently for 15 minutes or until sweet potatoes are tender but firm.
  3. Uncover and stir in kidney beans and spinach and cook for 5 minutes to heat through. Remove bay leaves before serving.

Tip: Change up the beans in this stew and try other favourites, like black beans, red kidney or mixed beans.

Nutritional info per serving (1 of 6)
  • Calories 220
  • Protein 9 g
  • Total fat 2.5 g
    Saturated fat .2 g
    Cholesterol 0 mg
  • Carbohydrates 43 g
    Fibre 12 g
    Sugars 9 g
    Added sugars 0 g
  • Sodium 300 mg
  • Potassium 950 mg
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