Bean, sweet potato and garlic stew

Keeping fall staples in the kitchen will help create easy meal ideas like this stew
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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