Kidney Bean Stew with Sweet Potatoes and Oranges

Recipe courtesy of Bal Arneson
Show: Spice Goddess Episode: Meal to Remember
TOTAL TIME: 40 min
Prep: 10 min
Inactive Prep: 10 min
Cook: 20 min
 
YIELD: 4 servings
LEVEL: Easy

ingredients

  • 2 tablespoons grapeseed oil
  • 2 bay leaves
  • 2 tablespoons finely chopped fresh ginger
  • 2 tablespoons finely chopped fresh garlic
  • 2 tablespoons cumin seeds
  • 1 tablespoon garam masala
  • 1 teaspoon fenugreek seeds
  • 1 teaspoon dried oregano
  • 1 teaspoon dried rosemary
  • 1 teaspoon turmeric
  • 1 teaspoon salt
  • 2 tablespoons tamarind pulp*
  • 1 (14-ounce) can crushed tomatoes (about 1 1/2 cups)
  • 2 cups diced sweet potato
  • 1 cup water
  • 1 (14-ounce) can kidney beans, drained (about 1 1/2 cups)
  • 2 small seedless oranges, peeled and cubed
  • *Can be found at specialty Asian and Indian markets.
recipe tools

Directions

Place the oil in a Dutch oven or large pot over medium-high heat. Add the ginger and garlic and cook for 2 minutes. Add the bay leaves, cumin seeds, garam masala, fenugreek seeds, oregano, rosemary, and turmeric, and cook, stirring for about 2 minutes. Add the tamarind pulp, tomatoes, sweet potatoes, and water and bring to a boil. Reduce the heat and simmer until the potatoes are tender, about 15 minutes.

Add the kidney beans and oranges and cook for 2 minutes to heat through. Turn the heat off, cover with a lid and let sit for 10 minutes. Remove the bay leaves and serve.

Per serving: Calories 325; Total Fat 8 grams; Saturated Fat 1 gram; Protein 12 grams; Total Carbohydrate 53 grams; Sugar: 15 grams; Fiber 15 grams; Cholesterol 0 milligrams; Sodium 772 milligrams;

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