I made a delicious stew with yams and black beans the other night. The
original recipe called for p**k, but I substituted the black beans. The
original is from the book _Stanford University Healthy Heart Cookbook and
Life Plan_ by Helen Cassidy Page, John Speer Schroeder M.D., and Tara
Coughlin Dickson, M.S. R.D. The book is of the "eat less fat, but let's
not be radical about it" variety.
ISLAND STEW WITH YAMS AND BLACK BEANS
1 onion, chopped
2 garlic cloves, minced
1 red and/or 1 yellow bell pepper, seeded and sliced
1 jalapeno pepper, minced
1 tsp fresh ginger, minced
2 tbsp flour
1/2 tsp salt
1/2 tsp ground ginger
1/2 tsp cinnamon
1/4 tsp ground cloves
1/4 tsp nutmeg
1-3/4 cup favorite broth
1 cup white wine
1/4 cup rum (optional, else increase to 2 C broth)
1 lb carrots, sliced
2 tbsp tomato paste
1 bay leaf
1 tsp grated orange zest
1 lb yams or sweet potatoes, peeled and sliced
1/2 cup raisins
15 oz can of black beans, or equiv. cooked
salt and pepper to taste
Sautee the onions, garlic, bell pepper, jalapeno, and fresh ginger in
broth or wine until onions are soft. Add the flour and dry spices and
mix well until fragrant. Then add the broth, carrots, wine, tomato
paste, and bay leaf. Bring to a boil, stirring constantly. Reduce heat
and simmer for 20 minutes uncovered. Add the orange zest, yams, rasiins
and black beans. Season to taste and continue cooking for 20-25 minutes
until yams are tender and the sauce is nice and thick. Stir frequently,
as the sauce will thicken as the yams release their starch.
This is great over rice.
Richard Bean
San Bruno, CA
rbean@xxxxxxxxxxxxxxxx
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