Category Archives: Good Food

Sweet Potato-Black Bean Stew with Sweet Pepper and Peanut Sauce

I like the idea of Meatless Monday, Taco Tuesday, Fish on Friday, it gives some direction to the dinner menu.

I’d like to share a recipe given to me by Janet from our Restorative Yoga Class. Now that I look at it I see it’s actually Vegan so a great dish for meatless Monday. I serve this as a stew the first night then add water or vegetable broth and make it a thinner soup for later in the week. I start out somewhat mild then add more red pepper flakes and make it spicy as leftovers

Sweet Potato-Black Bean Stew with Sweet Pepper and Peanut Sauce

Adapted from “The Heart of the Plate” by Mollie Katzen, the author of the Moosewood Cookbook.

2 TB olive oil

2cups minced red onion (1large)

2 TB finely minced fresh ginger

1 ¼ tsp kosher salt (more to taste)

2tsp minced garlic

2 lbs sweet potatoes peeled and cut into ¾ “ cubes (7cups) I use garnet yams….do you consider those sweet potatoes? I do

1-2 large sweet red bell peppers, cut into ¼ “ dice (2cups)

2TB fresh lime juice, more to taste

3 cups cooked black beans or 2 15oz cans, rinsed and drained

1/3 cup peanut butter

1 ½ tsp cider vinegar or unseasoned rice vinegar

1 ½ tsp agave nectar or light-colored honey

Crushed red pepper

Roasted peanuts, lime wedges or torn cilantro leaves for garnish

Serves 6

Place a large pan over medium heat, add oil, swirl to coat pan. Add onion, ginger and ½ tsp salt. Cook stirring often, about 3 minutes. Add 1 tsp garlic and cook, stirring occasionally, about 5 minutes longer or until onion becomes translucent.

Stir in sweet potatoes, remaining garlic and another ½ tsp salt. Cover the pot and cook 5 minutes add ½ cup water, cover again and cook over low heat about 30 minutes (see below), or until potatoes are almost done stir from time to time to be sure they’re cooking evenly.

Add the bell pepper and lime juice, stirring to combine. Cover again and continue cooking about 10 more minutes or until potatoes are fork- tender check occasionally and add a little more water or lime juice as necessary. Gently stir in beans during the last few minute of cooking.

Place the peanut butter into a medium bowl. Slowly stir in ½ cup of boiling water, followed by the vinegar, sweetener and remaining ¼ tsp salt

Stir peanut sauce into the stew, the n gently combine. Taste and adjust seasoning, adding crushed red pepper if desired. Garnish and serve hot

Per serving: 292 calories, 13g protein, 36g carbohydrates, 12 gfat(2 g saturated),o mg cholesterol 452 mg sodium, 11 g fiber

Notes from Gail: I do like this recipe but prefer to cut the potatoes a little larger, maybe 1 ½ or 2 inch chunks The small cubes with the 30 minutes cook time seemed too much, too mushy With the larger chunks the dish seemed more stew-like. If the stew is reheated the potatoes break down into smaller pieces and make for a creamy soup.