Origin: This modern stew takes influence from Latin American cuisine, where beans and root vegetables are staples. It’s modified for DASH with low-sodium broth and bold spices to avoid heavy salt. This comforting one-pot dish is ideal for chilly nights and packs heart-healthy fiber and potassium.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Servings: 4 if served as a side, 2 if used as the main course
Ingredients:
- 1 tbsp olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 red bell pepper, diced
- 2 medium sweet potatoes, peeled and cubed
- 1 can (15 oz) no-salt-added black beans, drained and rinsed
- 1 can (14.5 oz) no-salt-added diced tomatoes
- 2 cups low-sodium vegetable broth
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/4 tsp cayenne (optional)
- 1/4 tsp sea salt
- Fresh cilantro, for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Sauté onion and garlic until fragrant, about 3 minutes.
- Add bell pepper and sweet potatoes, cook 5 minutes, stirring occasionally.
- Stir in beans, tomatoes, broth, and spices. Bring to a boil, then reduce to simmer for 20 minutes or until sweet potatoes are tender.
- Adjust seasoning and garnish with fresh cilantro.
Flavor Profile: Earthy, slightly sweet from the potatoes, rich and spicy with smoky undertones. The aroma is hearty and warming.
Tips: Add chopped kale in the last 5 minutes of simmering for a green veggie boost.
Nutrition (per serving): Calories: 310 | Total Fat: 7g | Saturated Fat: 1g | Carbs: 50g | Fiber: 11g | Sugars: 10g | Protein: 11g | Sodium: 260mg
