Sweet Potato & Black Bean Stew (Gluten-Free)

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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, 5 grams of fat and 3 Weight Watchers Freestyle SmartPoints.

Prep Time: 15 minutes

Cook Time: 25 minutes


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 ounce) 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

1. In a microwave safe bowl, add sweet potatoes or squash, onions and red bell peppers. Cook in microwave for 4 minutes, to soften. 

2. 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.

3. Add broth, beans, tomatoes and corn. Bring to boiling, stirring occasionally. Reduce heat. Simmer, uncovered, for 15 minutes. Stir in lime or lemon juice.

4. To Serve: Ladle 1½ cups into each bowl. Top each with 1 tablespoon cilantro and yogurt, if desired

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 with green chilies that are gluten-free. Some brands are Muir Glen, Ro-tel, Hunts and S & W. Here’s a link to the list: http://www.gfoverflow.com/results.php?q=category:+Tomatoes

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: http://www.celiaccess.com/products/mccormick-chili-powder/p7ae2jo/


Weight Watchers
 Freestyle SmartPoints 3
Weight Watchers 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