Keeping fall staples in the kitchen will help create easy meal ideas like this stew. Perfect for a chilly fall evening or to pack for lunch the next day.
1 Tbsp canola oil (15 mL)
1 onion, thinly sliced
6 cloves garlic, thinly sliced
2 stalks celery, thinly sliced
2 sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped
1 Tbsp chopped fresh thyme leaves (15 mL)
¼ tsp pepper (1 mL)
2 cups sodium reduced vegetable broth (500 mL)
2 bay leaves
1 can (19 oz/540 mL) no salt added white kidney beans, drained and rinsed
1 -142 g package baby spinach, coarsely chopped
Change up the beans in this stew for other favourites like black beans, red kidney or mixed bean medley.
Serving Size: 1 1/3 cup (325 mL), Calories: 220, Total Fat: 2.5 g, Saturated Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 300 mg, Carbohydrates: 43 g, Fiber: 12 g, Sugars: 9 g, Protein: 9 g, Potassium: 950 mg
Chipotle peppers in adobo sauce make a spicy base for this festive Mexican black bean soup. Loaded with corn, black beans, cooked brown rice and generously topped with diced tomatoes, red onion, sliced avocado, sour cream and, or course, cilantro.
Gaining in popularity is a BLT with the addition of sliced avocado and egg. Combine these sandwich flavours into a power bowl to make a delicious lunch!