Healthy Recipe of the Day: Jamaican Red Bean Stew

Jamaican Red Bean Stew, combines the rich flavors of garlic, tomato, sweet potato, curry spice, dark red kidney beans and coconut milk, for a simple but spectacular everyday Caribbean red bean stew.

Cooking Tip: Use light coconut milk or reduce the amount to 1/2 cup for less saturated fat and calories.
6 Servings: Make this easy slow cooker soup recipe in under half an hour. Start it in the crockpot in the morning and eat it for supper. Serve over rice or couscous, with crusty artisan bread or salad. Use light coconut milk or reduce it to 1/2 cup for less saturated fat and calories.

Nutrition Info for 1 Serving, 209g: 200 calories, 23g carbohydrate, 11g fat, 295mg sodium, 6g dietary fiber, 6g protein, Estimated glycemic load: 8 This food is very low in Cholesterol. It is also a good source of Dietary Fiber and Manganese, and a very good source of Vitamin A.

Ingredients:

• 1 Tbsp extra virgin olive oil

• 2 cloves garlic, minced

• 2 cups sliced baby carrots

• 3 scallions, chopped

• 1 sweet potato, diced

• 1 (15 oz) can diced tomatoes, drained

• 2 tsp curry powder

• 1/2 tsp dried thyme

• 1/4 tsp red pepper flakes

• 1/4 tsp ground allspice

• Salt and freshly ground black pepper

• 2 (16 oz) cans dark red kidney beans, drained and rinsed*

• 1 cup unsweetened coconut milk

• 1 - 2 cups unsalted vegetable broth or water

• Optional: 1/4 tsp salt or to taste

Instructions:

1. Pour the oil into a 4-quart slow cooker and set the cooker on high. Add the garlic and put the lid on the cooker while you prepare the rest of the ingredients

2. To the cooker, add the carrots, scallions, sweet potato, and tomatoes.

3. Stir in the curry powder, thyme, red pepper flakes, allspice, and salt and pepper to taste

4. Add the beans, coconut milk, and broth

5. Reduce heat, cover, and cook on low for 6 to 8 hours

(from  http://www.savvyvegetarian.com)