Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Yield 4 servings

Ingredients

  • 1 tbsp Canola Oil
  • 1 Onion chopped
  • 1 stalk Celery chopped
  • 3 cloves Garlic minced
  • 1 tbsp Fresh Thyme chopped
  • 1 Sweet Potato peeled and chopped
  • 2 cups Vegetable Broth
  • 1 can (19 oz) White Kidney Beans drained and rinsed
  • 4 cups Baby Spinach chopped
  • 1 tbsp Water
  • 2 tsp Cornstarch
  • 1/4 tsp Salt
  • Pinch Fresh Ground Pepper

Instructions

  • In a large nonstick skillet heat oil over medium heat. Cook, onion, celery, garlic and thyme for about 5 minutes or until softened. Add sweet potato and vegetable broth; simmer, covered for 10 minutes. Add beans and spinach; return to the boil, uncovered and cook for about 5 minutes or until potato is tender.
  • Whisk together water, cornstarch, salt and pepper. Stir into skillet and simmer for about 2 minutes or until thickened slightly.
Nutrition Facts
Bean, Sweet Potato and Garlic Stew
Per
 
405 g
Calories
230
% Daily Value*
Fat
 
4.5
g
7
%
Carbohydrates
 
37
g
12
%
Fibre
 
10
g
42
%
Sugars
 
7
g
8
%
Protein
 
10
g
20
%
Sodium
 
760
mg
33
%
Vitamin A
 
8500
IU
170
%
Vitamin C
 
33
mg
40
%
Calcium
 
150
mg
15
%
Iron
 
4.5
mg
25
%
*5% or less is a little, 15% or more is a lot

Tips & Notes

To reduce sodium: use low salt added broth and beans.
 
Recipe developed by Emily Richards

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