Mediterranean Bean and Sweet Potato Stew Recipe

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Mediterranean Bean and Sweet Potato Stew

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Ingredients:

Serving

1 tbsp olive oil
1 cup dry white bean
2 medium onions, sliced
4 -6 garlic cloves, minced
1 sweet pepper, diced
2 tsp turmeric
1/2 tsp cinnamon
1 tsp ground ginger
3 medium sweet potatoes, peeled and cut into 1-inch cubes
4 -6 tomatoes, diced
1/2 cup raisins
2 cups water
1 -2 bouillon cube
1/8-1/2 tsp crushed red pepper flakes

Directions:

Soak beans over night.
Cook beans 1 hour or until just barely soft.
Saute onions, garlic and spices in olive oil until soft and fragrant.
Add remaining ingredients except pepper flakes.
Add part of the pepper flakes.
Simmer for 40-60 minutes.
Taste after 20 minutes and add more pepper flakes as needed but be sure to wait to taste before you add more.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	405.85 Kcal (1699 kJ)
Calories from fat	41 Kcal
		% Daily Value*
Total Fat	4.56g	7%
Cholesterol	0.18mg	0%
Sodium	92.68mg	4%
Potassium	1782.92mg	38%
Total Carbs	78.92g	26%
Sugars	10.91g	44%
Dietary Fiber	14.91g	60%
Protein	16.37g	33%
Vitamin C	57.6mg	96%
Vitamin A	1mg	33%
Iron	7.2mg	40%
Calcium	205.2mg	21%

Amount Per 100 g
Calories	88.2 Kcal (369 kJ)
Calories from fat	8.91 Kcal
		% Daily Value*
Total Fat	0.99g	7%
Cholesterol	0.04mg	0%
Sodium	20.14mg	4%
Potassium	387.47mg	38%
Total Carbs	17.15g	26%
Sugars	2.37g	44%
Dietary Fiber	3.24g	60%
Protein	3.56g	33%
Vitamin C	12.5mg	96%
Vitamin A	0.2mg	33%
Iron	1.6mg	40%
Calcium	44.6mg	21%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.