Nutritional Benefits: Beans are high in fiber which is great for your digestive system and can help prevent colon cancer. They are also rich in potassium and magnesium which are essential for a healthy heart. The high fiber content of this meal is also helpful in reducing cholesterol. Fiber has also been proven to help stabilize blood sugar levels and is also loaded with B vitamins and folate.
Nutritional Info: Calories 222, Carbs 34, Fat 7, Protein 7, Sodium 170, Sugar 7 serving size: 1 cup
I would love to encourage you all to try to use dried beans, they are not as daunting as you might think. There is truly a huge difference in flavor and texture. They are much heartier and have a nice toothy sort-of al-dente quality that I love. I know the cans are convenient, and when you have to then go for it. BUT, just try the dried beans. Soak about a cup or more in a bowl of water overnight and that is it! I have started buying all my beans in bulk and I store them in my cupboard in glass mason jars. If you buy canned beans, please buy BPA free canned beans. Also, please use organic ingredients as much as you can, your body will thank you! 🙂
Here is the recipe:
3 tbls light olive oil (just enough to barely coat the bottom of your pan)
1 large onion, chopped
4-6 gloves garlic smashed
1 large sweet potato, peeled and cubed
2 cups of mushrooms coarsely chopped
1 cup of carrots, chopped
1 jalapeño ribs and seeds removed and chopped
1 cup dried chick peas (soaked overnight)
1 cup adzuki beans (soaked overnight)
1 24 ounce can of whole tomatoes (pureed quickly in blender)
2 tbls of tomato paste
1 cup stock (veggie, chicken, whichever you prefer)
1/4 tsp red peper flakes
2 tbls cumin
2 tbls chili powder
1 tsp cinnamon
Salt to taste
- Start with a large sauce pot on medium heat, add just enough olive oil to coat the bottom.
- Sauté the onions, carrots, sweet potato for about 3-5 minutes.
- Add the garlic and mushrooms and jalapeño.Let that cook on medium, stirring occasionally for about 10 minutes.
- Add all of your spices and salt. Stir, let the spices infuse into the veggies, but do not let them burn. Give this about 2 minutes.
- Add tomatoes, paste, chicken broth and beans.
- Let this come to a boil, lower temperature to simmer and let it cook for about 1 hour, however I let mine go for about 2 and it was perfect