See Also: Jamaican Black Bean Stew(recipes)
Black Bean and Turkey Stew(recipes)
Spicy Black Bean & Sausage Stew(recipes)
Bean and Chorizo Stew(recipes)
Savory Bean Stew(recipes)
Spicy bean stew with sausages(recipes)
Skillet Sausage and Bean Stew(recipes)
Basil Pork and Green Bean Stew(recipes)
Caribbean Sweet Potato & Bean Stew(recipes)
Beef and wine stew with black olives(recipes)

Jamaican Black Bean Stew (recipes)


Jamaican Black Bean Stew

Yield: Makes 8 servings

Inspired by the tantalizing flavors of Jamaican stews, this vegetarian rendition offers plenty of protein, vitamin A and fiber with just seven percent of calories from fat.





Ingredients:



2cups brown rice

2pounds sweet potatoes

3pounds butternut squash

1large onion, coarsely chopped

1can (about 14 ounces) vegetable broth

3cloves garlic, minced

1tablespoon curry powder

1-1/2teaspoons ground allspice

1/2teaspoon ground red pepper

1/4teaspoon salt

2cans (15 ounces each) black beans, rinsed and drained

1/2cup raisins

3tablespoons fresh lime juice

1cup diced tomato

1cup diced peeled cucumber









Preparation:





1.Prepare rice according to package directions. Peel sweet potatoes; cut into 3/4-inch chunks to measure 4 cups. Peel squash; remove seeds. Cut flesh into 3/4-inch cubes to measure 5 cups.2.Combine potatoes, squash, onion, broth, garlic, curry powder, allspice, pepper and salt in Dutch oven. Bring to a boil; reduce heat to low. Simmer, covered, 5 minutes. Add beans and raisins. Simmer 5 minutes or just until sweet potatoes and squash are tender and beans are hot. Remove from heat; stir in lime juice.3.Serve stew over brown rice and top with tomato and cucumber.









Nutritional Information:







Serving Size:







Sodium

439 mg







Protein

16 g







Fiber

10 g







Carbohydrate

102 g







Saturated Fat

1 g







Total Fat

4 g







Calories from Fat

7 %







Calories

463









Dietary Exchange:







Vegetable

2







Fruit

1/2







Starch

5-1/2