General Information: (434) 654-7000 OR 1-800-633-6353
vegetable cooking spray
1 cup sliced onions
1 teaspoon minced garlic
2 cups frozen, thawed vegetables (carrots, celery, etc.)
1 can no-salt-added diced tomatoes
3 cups reduced-sodium vegetable broth
3 cups water
1 cup precooked lentils
2/3 cup pearled barley,
½ teaspoon dried thyme
1 bay leaf
¼ teaspoon black pepper
1 tablespoon + 2 teaspoons extra-virgin olive oil
1 medium-large sweet potato, peeled and diced
1 large onion, diced
4 cloves garlic, minced
2 tablespoons chili powder
4 teaspoons ground cumin ½ teaspoon ground chipotle chile (see Cooking Tip*)
2½ cups water
2 (15-ounce) cans black beans, rinsed
1 (14-ounce) can no-salt-added diced tomatoes
4 teaspoons lime juice
½ cup chopped fresh cilantro
1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stirring often, until the onion is beginning to soften, about 4 minutes.
2. Add garlic, chili powder, cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook until the sweet potato is tender, 10 to 12 minutes.
3. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat and stir in cilantro.
4. Makes 4 servings. Recipe Source: www.americanheart.org
*Cook’s Tip: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle chile pepper can be found in the spice section of most supermarkets.