Slow Cooker Stew

[Guest guest]

White Bean and Sweet Potato

 

Slow Cooker Stew

 

All you need is whole-grain bread to go with this Italian-inspired stew.

 

Directions

 

Makes 6 servings

 

1 large onion, chopped

4 garlic cloves, chopped

3 cups cooked or 2 15-ounce cans cannellini, white kidney, or great

northern beans, rinsed and drained

1 28-ounce can low-sodium diced tomatoes

1 pound sweet potatoes, peeled and chopped

12 ounces kale, stripped from stalks, washed, thinly sliced, and briefly

steamed

8 ounces cremini mushrooms, sliced

1/2 cup low-sodium vegetable broth

1/2 cup dry red wine (can be nonalcoholic), or 1/4 cup dry sherry

1 tablespoon vegetarian bacon bits

1 teaspoon salt, plus more to taste

1 teaspoon dried rosemary

1 teaspoon dried thyme

1 teaspoon dried basil

1 bay leaf

1/4 teaspoon crushed red pepper

freshly ground black pepper, to taste

 

Steam-fry onion and garlic in a large, heavy nonstick 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.

 

Nutrition Information

 

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

 

From 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

 

Shared through the weekly PCRM weekly recipe newsletter.

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