Meatless Monday with Jamaican Red Bean Stew
ByHappy Meatless Monday! As you may or may not know, Planet Forward supports the Meatless Monday campaign – a non-profit initiative in association with the Johns Hopkins Bloomberg School of Public Health. It’s part of an eco-friendly worldwide movement to reduce consumption of animal products in favour of more plant-based meals to fight global warming and improve our personal health. This week we bring you a Jamaican Red Bean Stew that is fast, nutritious and satisfying.
Beans are full of nutrients and are a healthy and fat-free replacement for meat. You can eat this stew over brown rice to add to the nutritional value and round off a healthy and satisfying meal option.
Ingredients:
1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
2 cups sliced baby carrots
3 scallions, chopped
1 sweet potato, peeled and diced
1 (15-ounce) can diced tomatoes, drained
2 teaspoons curry powder
1/2 teaspoon dried thyme
1/4 teaspoon red pepper flakes (or to taste)
1/4 teaspoon ground allspice
Salt and freshly ground black pepper
2 (16-ounce) cans red kidney beans, drained and rinsed
1 (14-ounce) can unsweetened light coconut milk
1 cup vegetable broth
Instructions:
Pour the oil into a heated pot on the stove turned on med-high. Add the garlic and cook until tender. To the pot add the carrots, scallions, sweet potato and tomatoes. Stir in the curry powder, thyme, red pepper flakes, allspice and salt and pepper to taste. Next add the beans, coconut milk and broth. Cover and let simmer for 30 minutes. Serve over brown (preferably) or white rice and with a side salad.
This is a fast, healthy and satisfying meal good dinner. Don’t forget – to join the movement, sign up online by going to your local Meatless Monday site or you can go here meatlessmonday.com to learn more. If this Monday passed you by, next week is another chance to go meatless – it’s only one day for an eco-friendly cause. Join us. Enjoy!
