White Bean and Sweet Potato Slow Cooker Stew
Makes 6 servings
All you need is whole-grain bread to go with this Italian-inspired stew.
1
large
onion, chopped
1/4
teaspoon
crushed red pepper
1
bay leaf
1
teaspoon
dried basil
1
teaspoon
dried thyme
1
teaspoon
dried rosemary
1
teaspoon
salt, plus more to taste
1
tablespoon
vegetarian bacon bits
1/2
cup
dry red wine (can be nonalcoholic), or 1/4 cup dry sherry
1/2
cup
low-sodium
vegetable broth
8
ounces
cremini mushrooms, sliced
12
ounces
kale, stripped from stalks, washed, thinly sliced, and briefly steamed
1
pound
sweet potatoes, peeled and chopped
1
28-ounce can low-sodium diced tomatoes
3
cups cooked or 2
15-ounce cans cannellini, white kidney, or great Northern beans, rinsed and drained
4
garlic cloves, chopped
freshly ground black pepper, to taste
Steam-fry onion and garlic in a large, heavy non-stick skillet over medium heat until soft, adding very small amounts of water, wine, or broth as needed to prevent sticking and burning. (Or place in a microwavable dish, cover, and microwave on high power for 5 minutes.)
Combine onions and garlic with beans, tomatoes, sweet potatoes, kale, mushrooms, broth, wine, vegetarian bacon bits, 1 teaspoon salt, rosemary, thyme, basil, bay leaf, and crushed red pepper in a slow cooker. Cook on low for 6 to 7 hours or on high for 3 to 4 hours.
Remove bay leaf and season with salt and black pepper.
Per serving (1/6 of recipe)
- Calories: 248
- Fat: 1 g
- Saturated Fat: 0.2 g
- Calories from Fat: 3.8%
- Cholesterol: 0 mg
- Protein: 13.2 g
- Carbohydrates: 46.5 g
- Sugar: 9 g
- Fiber: 10.1 g
- Sodium: 623 mg
- Calcium: 192 mg
- Iron: 5.5 mg
- Vitamin C: 44.9 mg
- Beta Carotene: 9014 mcg
- Vitamin E: 2.9 mg
Source: Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan
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