Eat veggies

Bean Sweet Potato and Garlic Stew

Keeping fall staples in the kitchen will help create easy meal ideas like this stew. Perfect for a chilly fall evening or to pack for lunch the next day.

Prep Time

Servings

1 Tbsp canola oil (15 mL)

1 onion, thinly sliced (1)

6 cloves garlic, thinly sliced (6)

2 stalks celery, thinly sliced (2)

2 sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped (2)

1 Tbsp chopped fresh thyme leaves (15 mL)

1/4 tsp pepper (1 mL)

2 cups sodium reduced vegetable broth (500 mL)

2 bay leaves (2)

1 can (19 oz/540 mL) no salt added white kidney beans, drained and rinsed (1)

1 -142 g package baby spinach, coarsely chopped (1)

In a large saucepan, over medium heat, heat canola oil. Add onions, garlic and celery and cook for 3 minutes to soften.
Stir in sweet potatoes, thyme and pepper and coat well. Add broth and bay leaves and bring to a boil. Reduce heat, cover and simmer gently for 15 minutes or until sweet potatoes are fork tender but still a touch firm.
Uncover and stir in kidney beans and spinach and cook for 5 minutes to heat through. Remove bay leaves before serving.

Tip: Change up the beans in this stew for other favourites like black beans, red kidney or mixed bean medley.

Ingredients

1 Tbsp canola oil (15 mL)

1 onion, thinly sliced (1)

6 cloves garlic, thinly sliced (6)

2 stalks celery, thinly sliced (2)

2 sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped (2)

1 Tbsp chopped fresh thyme leaves (15 mL)

1/4 tsp pepper (1 mL)

2 cups sodium reduced vegetable broth (500 mL)

2 bay leaves (2)

1 can (19 oz/540 mL) no salt added white kidney beans, drained and rinsed (1)

1 -142 g package baby spinach, coarsely chopped (1)

Did you know?

Canola provides habitat to over 2,000 beneficial insects and is an ideal home and food source for honeybees.

Did you know?

Canada exports 90% of its canola production (seed, oil, meal) to over 50 different countries.

Directions

In a large saucepan, over medium heat, heat canola oil. Add onions, garlic and celery and cook for 3 minutes to soften.
Stir in sweet potatoes, thyme and pepper and coat well. Add broth and bay leaves and bring to a boil. Reduce heat, cover and simmer gently for 15 minutes or until sweet potatoes are fork tender but still a touch firm.
Uncover and stir in kidney beans and spinach and cook for 5 minutes to heat through. Remove bay leaves before serving.

Tip: Change up the beans in this stew for other favourites like black beans, red kidney or mixed bean medley.

Nutritional Analysis

Calories

220

Total Fat

2.5 g

Saturated Fat

0.2 g

Cholesterol

0 mg

Sodium

300 mg

Carbohydrates

43 g

Fiber

12 g

Protein

9 g

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When you get to know Canadian Canola, you just might fall in love.