african potato and bean stew (eat clean recipe)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 8
Ingredients
2 Tbsp coconut oil1 onion - diced2 celery stalks - diced2 gloves garlic - diced2 cups chicken broth1/2 lb potatoes - chopped1/2 lb sweet potatoes - chopped1/2 tsp sea salt1 - 15oz can beans (any kind, black beans were used in the picture) rinsed and drained1 15oz can garbanzo beans - rinsed and drained1/2 can tomato paste1 tbsp molasseshot pepper sauce to taste (we use a lot)
Heat oil over med high heat.
Add diced onion and celery, cook about 5 minutes
add garlic.
add stock, potatoes, salt and pepper, boil for about 10 minutes
add beans, chickpeas, molasses and simmer 5-10 minutes. stir occasionally.
add salt, pepper, and hot sauce to taste
Number of Servings: 8
Recipe submitted by SparkPeople user HILARYCHAD.
Add diced onion and celery, cook about 5 minutes
add garlic.
add stock, potatoes, salt and pepper, boil for about 10 minutes
add beans, chickpeas, molasses and simmer 5-10 minutes. stir occasionally.
add salt, pepper, and hot sauce to taste
Number of Servings: 8
Recipe submitted by SparkPeople user HILARYCHAD.
Nutritional Info Amount Per Serving
- Calories: 209.1
- Total Fat: 5.0 g
- Cholesterol: 1.8 mg
- Sodium: 380.6 mg
- Total Carbs: 34.3 g
- Dietary Fiber: 6.8 g
- Protein: 8.2 g
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