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Nancy Olah

Caribbean Sweet Potato, White Bean, and Chik'n Stew with Caribbean Yellow Rice

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Prep Time 10 minutes
Cook Time 4 hours
Total Time 4 hours 10 minutes
Servings: 6
Course: Slow Cooker Meals
Cuisine: Caribbean
Ingredients Method Notes

Ingredients
  

  • 1 tablespoon organic coconut oil
  • 1 medium onion chopped
  • 2-3 garlic cloves minced or pressed
  • 1/2 green pepper chopped
  • 1/2 red pepper chopped
  • 1 10- ounce can organic diced tomatoes and green chilies
  • 4 medium organic sweet potatoes peeled and cut into cite-sized pieces
  • 2 19- ounce cans organic cannellini beans including the liquid
  • 1 teaspoon grated organic ginger
  • 1 teaspoon dark brown sugar
  • 1/2 teaspoon organic allspice
  • 12 teaspoon organic ground cumin
  • 3 bay leaves
  • 1/2 cup organic vegetable stock
  • Sea salt and freshly ground black pepper
  • 1 12- ounce package Quorn Meatless & Soy-Free Chik'n Tenders frozen
  • 2 cups organic spinach leaves sliced into thin slivers
  • 1 tablespoon organic coconut oil
  • 1/2 medium onion chopped
  • 2 cloves garlic minced
  • 1 teaspoon turmeric
  • 1 1/2 cup organic jasmine rice
  • 2 3/4 - 3 cups boiling water
  • 1/2 teaspoon sea salt
  • 1 cup frozen organic green peas

Method
 

  1. Heat a large skillet (or your Cuisinart Cook Central slow cooker, or another multi-function slow cooker in which you can sauté) and add the coconut oil. Add the onions and cook for 4-5 minutes. Add the garlic and chopped peppers.
  2. Transfer to slow cooker if you were using a skillet. Add the tomatoes and chills, sweet potatoes, beans, ginger, brown sugar, allspice, cumin, bay leaves, stock, sea salt and pepper.
  3. Cover and cook 4 hours on high or 6 hours on low.
  4. Add the Quorn Chik'n Nuggets and the slivered spinach. Taste and adjust seasonings. Remove the bay leaves and serve with Caribbean Yellow Rice.
  5. To make the Caribbean Yellow Rice, heat a 3 quart saucepan, and melt the coconut oil.
  6. Sauté the onion until translucent, add the garlic, and then turmeric.
  7. Add the rice and sauté for 2 minutes. Make sure the rice is uniformly yellow.
  8. Add the boiling water and sea salt. Cover and cook for 10 minutes.
  9. Add the frozen green peas and cook 6-8 more minutes.

Notes

© 2016 Nancy Olah All Rights Reserved.