Sweet Potato & Black Bean Stew (Gluten-Free)

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.
Sweet Potato & Black Bean Stew (Gluten-Free)

Helpful Tips About this Recipe

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
 
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

 

Sweet Potato & Black Bean Stew (Gluten-Free)

Sweet Potato & Black Bean Stew (Gluten-Free)

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Course Appetizer, Main Course, Side Dish, Soup
Cuisine American
Servings 4
Calories 289 kcal

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
  • 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.

Nutrition

Serving: 1.5cupsCalories: 289kcalCarbohydrates: 60gProtein: 11gFat: 5gSaturated Fat: 0.5gSodium: 966mgFiber: 12gSugar: 8gBlue Smart Points: 3Green Smart Points: 5Plus Points: 8
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