Stay warm this winter with an easy to make and healthy stew.
This rich stew provides fiber, protein and loads of protective cancer fighting plant chemicals from turmeric, oregano, coriander, cumin, chili, garlic and onions. Simply by adding herbs and spices you are enhancing the immune boosting and anti-cancer power of your food.
Try different variations by adding chicken, cilantro, epazote or some ground cinnamon. This hearty gluten-free, vegan stew allows for variations like substituting butternut squash or carrots for the yams.
Get creative and enjoy!
Vegan, Gluten free, Dairy Free, Soy Free
2 15 oz cans or cartons of cooked organic black beans
1 Tbsp organic extra virgin olive oil
1 medium yellow onion, chopped
1 medium yam, peeled and diced (about 2 cups)
1/2 medium bell pepper diced (use red or green or orange)
2 cloves fresh garlic, minced
1 teaspoon ground cumin
1/2 tsp ground turmeric
1/2 tsp ground coriander
1/2 tsp dried oregano
1/4 – 1/2 tsp chipotle chili powder (depending upon how spicy you like it)
1 tsp sea salt
2-3 cups organic vegetable broth (depending upon if you want a thick stew or a soup)
1 can organic diced tomatoes (can also use fire roasted tomatoes)
2 Tbsp lime juice
4 Tbsp coarsely chopped fresh mint leaves, stems removed
Heat a soup pot over a medium heat.
Add olive oil and onions. Saute for 5 – 7 minutes over a low-medium heat.
Add diced yam, diced bell pepper and minced garlic. Stir for another 1 minute.
Stir in salt, cumin, turmeric, chipotle chili powder to coat the vegetables.
Add vegetable broth, oregano leaves and diced tomatoes (with juice).
Bring to a gentle boil, turn down the heat and simmer uncovered for 20 minutes.
(Be sure to stir occasionally so that the beans and yams do not stick to the bottom).
Turn off the heat and cover. Let sit for 10 minutes.
When ready to serve, ladle stew into bowls and top each with a teaspoon of lime juice and a tablespoon of chopped mint
Chopped fresh cilantro, epazote or flat leaf parsley leaves. You can also add 1/2 teaspoon of ground cinnamon.
For a non-vegan option, cooked cubed chicken breast can be added.
Enjoy and stay warm!
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