Healthy Caribbean Stew
"This spicy bean stew reheats well so it can be made ahead and refrigerated until needed for mealtime.
Add meat for an omni-version."
photo by loof751
- Ready In:
- 1hr 15mins
- Ingredients:
- 18
- Serves:
-
8-10
ingredients
- 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
directions
- 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.
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Reviews
-
Tried this on a whim and i must say it is excellent. Definitely a unique flavor and something i will be making again! -
Delicious! The combination of ingredients is fantastic, very flavorful and filling! Leftovers froze well. Thanks for posting... it's definitely a new favorite. -
Oh wow - what a great stew! I halved the recipe and left out the onions, otherwise made just as specified. This stew has such a great and unusual combination of flavors, textures, and colors. It needs no meat - it's very filling and full of flavor. I served this over brown rice, with cornbread. Really enjoyed this - thanks for sharing this recipe! Made for Fall PAC 2009
RECIPE SUBMITTED BY
KristinV
Australia
<p>I love, love, love to cook. Most of all I love to cook for friends and family because it is such an awesome feeling to bring the people that mean the most to me through such an essential ingredient for life... FOOD! I am a vegan the switch opened up the world of cooking in a way I never imagined! People constantly ask me 'what do you eat?' and I can confidently tell them that if they were to leave meat and dairy behind they would find an enormous world of food out there that they have never heard of! And it is all more delicious and nourishing than animal products. My ultimate goal is to shake my 9 to 5 office job and become a caterer or open my own restaurant and I am forever dreaming of my big lottery win that will allow me to do this.</p>
