Black Bean, Corn, and Sweet Potato Stew

world.food's picture

Jan. 18, 2012

Ingredients

Sweet potatoes 2 , cubed
Olive oil 2 Tablespoon
Onion 1 Large , chopped
Garlic 4 Clove (20 gm) , minced
Green peppers 2 , chopped
Jalapeno pepper 1 , seeded and finely minced
Diced tomatoes 1 Cup (16 tbs)
Dried parsley 1/4 Cup (4 tbs)
Basil 1 Teaspoon
Oregano 1 Teaspoon
Salt 2 Teaspoon
Cayenne pepper 1/2 Teaspoon
Cooked black beans 3 Cup (48 tbs)
Corn kernels 2 Cup (32 tbs) (fresh or frozen)

Directions

MAKING

1. In a dish, steam sweet potato in 2 cups water until tender, but do not over cook.

2. Drain and set aside.

3. In a large skillet, gently warm olive oil.

4. Add onion and garlic to it.

5. Saute onion and garlic for about 5 minutes or until onion is soft.

6. Add peppers, tomato, parsley, herbs, salt and cayenne.

7. Saute another 5 minutes.

8. In the skillet add sweet potatoes, black beans and corn.

9. Cover and simmer stew for 10 minutes or until hot.

10. If stew starts to stick or burn, add a few tablespoons water.

11. Gently stir to mix.

12. Taste, adjust seasonings, cover pot, and let stew stand 10 minutes for flavors to blend.

SERVING

13. Serve black bean, corn and sweet potato stew immediately.

Recipe Summary

Difficulty Level: Easy
Cook Time: 30 Minutes
Ready In: 30 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 656Calories from Fat 92

 % Daily Value*

Total Fat 10 g15.4%

Saturated Fat 1 g5%

Trans Fat 0 g

Cholesterol

Sodium 1338 mg55.75%

Total Carbohydrates 120 g40%

Dietary Fiber 33 g132%

Sugars 9 g

Protein 23 g46%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet