This vegetarian stew is loaded with flavor and so hearty good!!! It’s packed with fiber, 12 grams per serving, heart-healthy and gluten-free. So satisfying, you’ll never miss the meat. Serve with some warmed corn tortillas, if desired or top over brown rice. Each main course serving has 289 calories and 5 grams of fat.
Ingredients
- 2 cups sweet potatoes, peeled and chopped into 1-inch pieces or butternut squash, peeled and diced
- 1 cup onions, chopped
- 1 cup red bell peppers, chopped
- 2 teaspoons extra-virgin olive oil
- 1 teaspoon garlic, minced
- 2 teaspoons chili powder, see shopping tips
- 1 teaspoon ground cumin
- ⅛ teaspoon red pepper flakes
- 3 cups vegetable broth, see shopping tips
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (14.5 ounces) can diced and fire-roasted tomatoes with green chilies, see shopping tips
- 1 cup corn, frozen but not thawed
- 2 tablespoons lime or lemon juice
Ingredients for Serving: Optional
- 4 tablespoons fresh cilantro, chopped
- 4 tablespoons nonfat plain yogurt or Greek-style yogurt, see shopping tips
- Warm corn tortillas, on the side (optional)
Instructions
- In a microwave-safe bowl, add sweet potatoes or squash, onions, and red bell peppers. Cook in microwave for 4 minutes, to soften.
- Heat oil in a large nonstick pot or pan. Add sweet potatoes, onions, peppers, and garlic and cook over medium-high heat, stirring often, for 2 minutes. Stir in chili powder, cumin, and red pepper flakes; reduce heat to medium. Cook, covered, for 4-5 minutes or until sweet potatoes are tender, stirring occasionally.
- Add broth, beans, tomatoes, and corn. Bring to boiling, stirring occasionally. Reduce heat. Simmer, uncovered, for 15 minutes. Stir in lime or lemon juice.
- To Serve: Ladle 1½ cups into each bowl. Top each with 1 tablespoon cilantro and yogurt, if desired.
Notes
Makes 4 main-course servings. Each serving 1½ cups.
Shopping Tips for Gluten-Free Brands
Check the label to make sure the broth you are using is gluten-free. Swanson vegetable broth as well as College Inn, Imagine Foods, and Pacific Foods brands are all gluten free. However, Swanson’s Organic Vegetarian Vegetable broth includes a yeast extract made with wheat. ***If you want to cut the sodium down, use a reduced-sodium vegetable broth. There are several brands of canned fire-roasted tomatoes or green chilies that are gluten-free. Some brands are Muir Glen, Ro-tel, Hunts, and S & W. If you can’t find one that’s gluten-free, use a can of regular diced tomatoes. You can add a bit more seasoning if desired. Chobani plain nonfat-fat Greek yogurt is gluten and so is Dannon and Yoplait. Here’s a link to a list of gluten-free plain yogurt: http://celiacdisease.about.com/od/GlutenFreeSnacks/a/Gluten-Free-Yogurt.htm Mc Cormick chili powder along with many of their other spices are gluten-free. Here’s the link: https://www.mccormick.com/search?q=gluten%20free
WW Freestyle SmartPoints 3-Blue
WW Freestyle SmartPoints 5-Green
WW POINTS PLUS 8
Shopping Tips for Gluten-Free Brands
Check the label to make sure the broth you are using is gluten-free. Swanson vegetable broth as well as College Inn, Imagine Foods, and Pacific Foods brands are all gluten free. However, Swanson’s Organic Vegetarian Vegetable broth includes a yeast extract made with wheat. ***If you want to cut the sodium down, use a reduced-sodium vegetable broth. There are several brands of canned fire-roasted tomatoes or green chilies that are gluten-free. Some brands are Muir Glen, Ro-tel, Hunts, and S & W. If you can’t find one that’s gluten-free, use a can of regular diced tomatoes. You can add a bit more seasoning if desired. Chobani plain nonfat-fat Greek yogurt is gluten and so is Dannon and Yoplait. Here’s a link to a list of gluten-free plain yogurt: http://celiacdisease.about.com/od/GlutenFreeSnacks/a/Gluten-Free-Yogurt.htm Mc Cormick chili powder along with many of their other spices are gluten-free. Here’s the link: https://www.mccormick.com/search?q=gluten%20free
WW Freestyle SmartPoints 3-Blue
WW Freestyle SmartPoints 5-Green
WW POINTS PLUS 8
| SKINNY FACTS: for 1 serving (not including toppings) 289 calories, 5g fat, 0.5g sat. fat, 0mg chol, 11g prot, 60g carbs, 12g fiber, 966mg sod, 8g sugar |
| FACTS: for Freestyle SmartPoints 90 calories, 0g sat. fat, 1g protein, 3g sugar |
Skinny Facts
Serving: 1.5cupsCalories: 289kcalCarbohydrates: 60gProtein: 11gFat: 5gSaturated Fat: 0.5gSodium: 966mgFiber: 12gSugar: 8gBlue Smart Points: 3Green Smart Points: 5Plus Points: 8
