3 Bean Stew  Ingredients:       ½ cup (125 mL dry kidney beans    ½ cup (125 mL) dry black-eye peas       ½ cup (125 mL dry lima beans    tbsp (15 mL) olive oil       1 cup (250 mL) diced onion (about 1 onion)    3  cloves garlic       1 cup (250 mL) diced carrots (about 2 carrots)    1 cup (250 mL) diced celery (about 2 stalks)       1 cup (250 mL) diced sweet potato (about 1 small)    1 cup (250 mL) diced turnip (about 1 small)       2 cups (500 mL)  sodium reduced vegetable stock or chicken stock    2 cups (500 mL)  water       3 sprigs of fresh parsley, chopped    1 tsp (5 mL) ground ginger       1 cup (250 mL) water cress, chopped spinach    1 tsp (5 mL) Mrs Dash

Preparation:

1. Place beans in a large bowl and cover with water overnight. 2. Drain beans and place in a large pot. Cover with fresh water and boil over medium heat for 30 to 45 minutes. Drain and set aside. 3. In the same pot, add olive oil and heat over medium heat. Add onions and garlic and cook for 2 minutes. Add the carrots, celery, sweet potato and turnip. Heat for 5 minutes. 4. Add stock, water and beans and simmer for 30 minutes. 5. Add parsley, ginger, watercress and pepper. Serve.

Comments:

Nutritional information per serving (1 3/4 cup/175 mL) * Calories: 354 * Protein: 18 g * Total fat: 5 g o Saturated fat: 1 g o Dietary cholesterol: 0 mg * Carbohydrate: 63 g o Dietary fibre: 18 g * Sodium: 300 mg * Potassium: 1,082 mg

Categories:  Beans, Stew, Vegatarian

Language:  English

Shared by:  DesertRose    2011/04/12