Taste Green

BEAN, TOMATO AND SWEET POTATO

 

 

 


Serving : 6

Ingredients

  • 1 cup Onion, chopped

  • 2 medium Garlic clove, minced

  • 2 Tablespoons Olive oil

  • 1/2 teaspoon Cumin seed

  • 1/2 teaspoon Chili powder

  • 1/4 teaspoon Coriander ground

  • 8 ounces Tomato canned low sodium

  • 15 ounces Black beans canned

  • 1 medium Potato sweet

  • 1/2 teaspoon Salt

      Directions

  • Dice onion; in a medium-size heavy saucepan, cook the onion and garlic in the oil, covered, on low heat, about 8 minutes, or until the onions are soft. 

  • Stir in the cumin, chili powder and coriander and cook, uncovered, another 2 minutes.

  • Chop the tomatoes and add their liquid, incresing the heat to medium and cooking another 5 minutes, or until the mixture is slightly thickened. 

  • Dice the sweet potatoe and add with the drained beans and salt; reduce the heat and cook, stirring occasionally, about 5 minutes or until the beans and potatoes are heated through and the flavors are well blended.

   Nutritional Information

  • Calories: 174.90cal

  • Protein: 6.48g

  • Fat: 5.26g

  • Fiber: 8.62g

  • Vitamin A- 446.25RE

  • Vitamin C: 14.19mg

  • Thiamine: 0.15mg

  • Vitamin B6: 0.20mg

  • Folate: 60.07mcg

  • Sodium: 449.40mg

  • Calcium: 62.92mg

  • Magnesium: 50.70mg

  • Iron: 1.99mg