Sweet Potato and Black Bean Stew
Join the Veggie Kids Club with this hearty main dish featuring an amazing color combination, dark green, and orange. Children can help by tearing the Swiss chard, cleaning the potatoes, rinsing the black beans, and more. It's always better when we prepare food together. This recipe is CACFP creditable. Serve over brown rice or whole wheat couscous for some fab fiber. Serves 6 - 1-cup servings | source: teamnutrition.usda.gov
INGREDIENTS:
2 tablespoons vegetable oil
1/2 small dried new Mexican chili pepper, whole
1 1/4 cups fresh onion, peeled and diced
1 teaspoon ground cumin
1 1/2 cups fresh sweet potatoes, peeled and cubed 1/2”
6 cups canned low-sodium black beans, drained, and rinsed
3/4 cup orange juice
1 cup low-sodium chicken stock
1 tablespoon red wine vinegar
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 cups fresh swiss chard, no stems, chopped
DIRECTIONS:
1. Heat vegetable oil in a large pot. Cook chili pepper and onions for 1-2 minutes.
2. Add cumin and cook for 2 minutes.
3. Add sweet potatoes, black beans, orange juice, and chicken stock. Bring to a boil. Cover and reduce heat to low. Simmer for 20 minutes or until the potatoes are tender.
4. Remove chili pepper and discard.
5. Add vinegar, salt, and pepper.
6. Add Swiss chard. Cover and continue cooking until Swiss chard is tender. Serve hot. May serve over brown rice or whole-wheat couscous.
IT’S BETTER TOGETHER!
With this recipe, let children:
Wash and prepare potatoes
Wash and tear Swiss chard
INGREDIENTES:
2 cucharadas de aceite vegetal
1/2 chile Nuevo México seco, pequeño, entero
1 1/4 tazas de cebolla fresca, pelada y picada en cuadritos
1 cucharadita de comino molido
1 1/2 tazas de batatas dulces frescas, peladas y en cubos de 1/2”
6 tazas de frijoles negros enlatados bajos en sodio, escurridos y enjuagados
3/4 taza de jugo de naranja
1 taza de caldo de pollo bajo en sodio
1 cucharada de vinagre de vino tinto
1/4 cucharadita de sal
1/4 cucharadita de pimienta negra molida
4 tazas de acelgas frescas, sin tallos, picadas
DIRECCIONES:
1. Caliente el aceite vegetal en una olla grande. Cocine el chile y la cebolla durante 1-2 minutos.
2. Agregue el comino y cocine por 2 minutos.
3. Agregue las batatas dulces, frijoles negros, jugo de naranja y el caldo de pollo. Deje hervir. Cubra y reduzca el fuego a bajo. Cocine a fuego lento durante 20 minutos o hasta que las batatas estén tiernas.
4. Retire el chile y deséchelo.
5. Agregue vinagre, sal y pimienta.
6. Agregue . Agregue las acelgas. Tape y continúe cocinando hasta que las acelgas estén tiernas. Servir caliente. Puede servirse sobre arroz integral o cuscús integral.
¡ES MEJOR JUNTOS!
Con esta receta, deje que los niños:
Laven y preparen las batatas
Laven y rasguen las acelgas
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