Recipe: Bahamian Bean And Corn Stew With Sweet Potatoes

[Guest guest]

This recipe is from Kirk/running42k - due to a

technical prob, I've had to send it in this way

;=)

Best, Pat.

------

 

BAHAMIAN BEAN AND CORN STEW WITH SWEET POTATOES

(VEGAN)

 

 

The source is Mens Health. I would wash this down

with one of JJ's homebrews.

 

 

 

AT A GLANCE

 

Servings:4 people

 

 

 

INGREDIENTS

 

1 cup dried appaloosa, calypso, pinto, or

cranberry beans, sorted and rinsed

1/2 teaspoon dried thyme leaves, crushed

2 tablespoons canola oil

5 cloves garlic, minced

1 large onion, chopped

1 large red bell pepper, chopped

1 habanero, Scotch bonnet chile pepper or 2

jalapeno chile peppers, seeded

and minced (optional); wear plastic gloves when

handling

3 cups vegetable broth

1 large sweet potato, peeled and cut into 1inch

chunks

1 tablespoon minced fresh ginger

2 teaspoons turmeric

1 teaspoon paprika

1 teaspoon ground coriander

1/4 teaspoon salt

2 cups fresh or frozen corn kernels

1 can (5 1/2 ounces) pineapple tidbits packed in

juice

Lime wedges (optional)

 

 

PREPARATION

 

Place the beans in a bowl. Add water to cover by

2 " , and let stand

overnight. Drain and rinse the beans. Place the

soaked beans in a medium

saucepan. Add water to cover by 2 " . Bring to a

boil over high heat. Skim off

the foam and stir in the thyme. Reduce the heat

to low, cover, and simmer,

stirring occasionally, for 1 1/4 hours, or until

tender. Drain the beans,

return to the pot, and set aside. (This may be

done 1 to 3 days ahead. Store

in the refrigerator.) Heat the oil in a Dutch

oven over medium-high heat.

Add the garlic, onion, bell pepper, and chile

pepper (if using) and cook,

stirring occasionally, for 6 minutes, or until

the vegetables are tender.

Stir in the broth, sweet potato, beans, ginger,

turmeric, paprika,

coriander, and salt. Bring to a boil over high

heat. Reduce the heat to low,

partially cover, and simmer for 25 minutes, or

until the sweet potatoes are

tender. Stir in the corn, cover, and simmer for

5 minutes longer, or until

tender. Remove from the heat and stir in the

pineapple (with juice). Ladle

the stew into bowls and serve with lime wedges,

if using.

 

 

NUTRITIONAL INFORMATION

 

 

Calories: 435 calories

Carbs: 81 g

Sodium: 597 mg

Fat: 8 g

Protein: 15 g

Fiber: 17 mg

------

 

 

 

 

FareChase: Search multiple travel sites in one click.

http://farechase.