Tias Spicy Bean Stew Recipes

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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

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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