Slow Cooker Sweet Potato Quinoa Stew

This hearty slow cooker black bean, quinoa and sweet potato stew can be assembled ahead and stashed in the freezer OR frozen after cooking it up. The perfect healthy and convenient weeknight dinner!

Prep Time: 15 min

Cook Time: 6 hrs

Total Time: 6 hrs 15 mins

Serves 8

Ingredients

❏ 4 cups sweet potatoes cubed

❏ 11 oz/ 341 mL can of corn

❏ 19 oz/ 540mL can black beans drained and rinsed

❏ 19 oz/ 540mL can diced tomatoes including juices

❏ 1 cup red onion diced

❏ 1 teaspoon salt

❏ 2 tablespoons cumin

❏ 1 tablespoon chili powder

❏ 4-5 cups low sodium stock

❏ 2/3 cup uncooked quinoa

After Cooking:

❏ 2 tablespoons lime juice

❏ Additional salt I added 1/4 teaspoon extra

Instructions

1. Place all ingredients in the base of a 5 quart slow cooker. This makes a big batch and your slow cooker will be quite full!

2. Cook on low for 6 hours.

3. Add the lime juice and additional salt if necessary. Serve with bread, cheese or yogurt.

4. To assemble ahead & freeze

5. Place all ingredients except the stock and quinoa in a gallon-sized heavy duty freezer bag. Squeeze out as much air as possible, then freeze for up to 3 months.

6. Thaw completely before placing in a 5 quart slow cooker with the stock and quinoa, and cook on low for 6 hours.

Notes:

INSTANT POT

To cook in the Instant Pot, reduce the quinoa to 1/2 cup

Cook 8 min with 10 min natural pressure release (be very careful when releasing the pressure)

The 6 quart was quite full so it might be better cooked in an 8 quart IP

Recipe Health Benefits

Sweet potatoes are rich in fiber, vitamins, and minerals. They’re also high in antioxidants that protect your body from chronic disease. They help support your immune system and gut health.

Black beans have fiber, potassium, folate, vitamin B6, coupled with its lack of cholesterol, all support heart health. This fiber helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Tomatoes are a great source of vitamin C, potassium, folate and vitamin K. Tomatoes are low in carbs, help heart health, and reduce the risk of cancer.

Onions have antioxidants that fight inflammation, decrease triglycerides (fat) and reduce cholesterol levels - all which may lower heart disease risk

Cumin promotes digestion, is a rich source of iron, may fight inflammation and can improve blood cholesterol

The use of low sodium broth helps with heart health by lowering blood pressure and cholesterol

Quinoa is gluten-free, high in protein, and one of the few plant foods that contain sufficient amounts of all nine essential amino acids. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and antioxidants.

Corn is rich in vitamin C, an antioxidant that helps protect your cells from damage, and wards off diseases like cancer and heart disease. It is also good for eye health and helps prevent the lens damage that leads to cataracts.

© 2020 by Oasis. Proudly created with Wix.com