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Jamaican Black Bean Stew *Makes 8 servings*		Quinoa with Roasted Vegetables \| Whole Wheat Popovers Asian Brown Rice and Peanut Salad Toss \| Breakfast Bites Far East Tabbouleh \| Healthy Zuccini Bread Jamaican Black Bean Stew \| Polenta Lasagna Honey Whole-Grain Bread \| Soba Stir-Fry Mushroom Barley Stew \| Oats ‘n’ Apple Tart White Chip Apricot Oatmeal Cookies

Jamaican Black Bean Stew

Inspired by the tantalizing flavors of Jamaican stews, this vegetarian rendition offers plenty of protein, vitamin A and fiber with just seven percent of calories from fat.

Ingredients

2	cups brown rice
2	pounds sweet potatoes
3	pounds butternut squash
1	large onion, coarsely chopped
1	can (about 14 ounces) vegetable broth
3	cloves garlic, minced
1	tablespoon curry powder
1-1/2	teaspoons ground allspice
1/2	teaspoon ground red pepper
1/4	teaspoon salt
2	cans (15 ounces each) black beans, rinsed and drained
1/2	cup raisins
3	tablespoons fresh lime juice
1	cup diced tomato
1	cup diced peeled cucumber

1. Prepare rice according to package directions. Peel sweet potatoes; cut into 3/4-inch chunks to measure 4 cups. Peel squash; remove seeds. Cut flesh into 3/4-inch cubes to measure 5 cups.

2. Combine potatoes, squash, onion, broth, garlic, curry powder, allspice, pepper and salt in Dutch oven. Bring to a boil; reduce heat to low. Simmer, covered, 5 minutes. Add beans and raisins. Simmer 5 minutes or just until sweet potatoes and squash are tender and beans are hot. Remove from heat; stir in lime juice.

3. Serve stew over brown rice and top with tomato and cucumber.

Nutrients per Serving
Calories	463
Calories from Fat	7 %
Total Fat	4 g
Saturated Fat	1 g
Carbohydrate	102 g
Fiber	10 g
Protein	16 g
Sodium	439 mg

Dietary exchanges

5-1/2 Starch

1/2 Fruit

2 Vegetable

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