PANTRY, FRIDGE & FREEZER STAPLES
Black Bean & Sweet Potato Stew 3–6
P r e p 1 0 m i n
C o o k 2 5 m i n
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Ser ves 4
Skip the packaged stock—it’s loaded with sodium and you can net so much flavor with a water-based stew if you have a few staple spices. Don’t have refried beans? Just reach for a can of black beans, grab a fork, and mash, mash, mash!
In a Dutch oven, heat the oil over medium. Add the onion and garlic and cook for 5 minutes. Stir in 3 cups water, the cumin, chili powder, salt, cayenne, sweet potatoes, and black beans and bring to a boil over high heat. Reduce heat to low and simmer until the sweet potatoes are tender, about 15 minutes. Add the refried beans, stirring until fully incorporated. Divide the stew among 4 bowls. Garnish with cilantro (if using).
1½ tbsp olive oil 1 cup chopped onion 4 medium garlic cloves, finely chopped 1 tsp ground cumin 1 tsp chili powder ¾ tsp salt ¼ tsp cayenne pepper 1 lb sweet potatoes, peeled and cubed
Per serving (1½ cups) 287 Cal, 6 g Total Fat, 1 g Sat Fat, 735 mg Sod, 49 g Total Carb, 7 g Sugar, 12 g Fib, 10 g Prot.
1 (15-oz) can low-sodium black beans ¾ cup canned refried black beans or refried pinto beans ¼ cup chopped fresh cilantro (optional)
TEST KITCHEN TIP
32
Easy Ever yday Cooking
Chopped garlic tends to stick to fingers. And the smell? It lingers. Rinse your hands in cold water while rubbing something made of stainless steel, like a spoon or kitchen tongs.
