Jamaican Sweet Potato Stew

• 份量: 4 servings
• 活動時間: 20 minutes
• 總時間: 40 minutes

食材

2 tablespoons olive oil

1 medium onion (finely chopped)

3 cloves garlic (chopped)

1 medium red capsicum (diced)

2 stalks spring onions (chopped)

2 sprigs thyme

½ teaspoon parsley

¼ teaspoon allspice

¼ teaspoon cayenne pepper

1 medium sweet potato (diced)

1 ½ cups cooked butter beans (or 400g can butter beans, rinsed)

1 cup coconut milk (or 420g can)

1 cup vegetable broth

Salt to taste

1 cup leafy greens

步驟

Heat oil in a large pot over medium-high heat. Add onions and bell peppers, and cook until onions are soft, for about 3 minutes. Stir in garlic and spring onion and cook for 1 minute.

Add green onions, thyme, dried parsley, allspice, cayenne pepper, sweet potato, and butter beans and stir to coat.

Stir in coconut milk and vegetable broth and bring to a boil, then reduce heat to simmer for 20 minutes

Stir in leafy greens and cook for about 4 minutes. Season with salt to taste if needed.

營養

• 卡路里: 423 kcal
• 總脂肪: 13 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 11 g
• 膽固醇: 0.04 mg
• 鈉: 752 mg
• 總碳水化合物: 65 g
• 膳食纖維: 8 g
• 總糖: 6 g
• 蛋白質: 14 g