The recipe for Sweet & Hearty Beef Stew from the Meal Makeover Moms blog caught my eye. I love the sweet and sour factor of the maple syrup / apple cider vinegar combo and the simple combination of stew veggies. As if that wasn't enticing enough, the stew is very simple to make and it is work night friendly (cooks in the crockpot). I thought it would be a perfect candidate for that most straightforward of protein substitutions: beans.
I used partially cooked red kidney beans (20 minutes in the pressure cooker) but you can use canned beans. I upped the umami factor of the dish by adding some low-sodium soy sauce as a finish. Just because I was home all day when I made this, I served this with freshly baked homemade whole wheat rolls.
This recipe is best suited for a 6-quart slow cooker.
Sweet & Hearty Red Kidney Bean Stew
8 ounces presliced mushrooms
4 cups red kidney beans, cooked (canned OK)
2 large potatoes, peeled and cut into large chunks
1 16-ounce bag baby carrots
1 8-ounce can tomato sauce
1/3 cup pure maple syrup
2 tablespoons cider vinegar
1/2 teaspoon salt
1 cup frozen peas
2 tablespoons low-sodium soy sauce
1. Place the mushrooms in the bottom of a slow cooker. Top with the beans, potatoes and carrots. Pour the tomato sauce, maple syrup, and vinegar over the top and sprinkle with the salt. Cover and cook on low for 8 hours.
2. When done, stir in the peas and soy sauce. Heat for another 5 minutes or until peas are heated through.
Nutrition Facts
Serving Size 226 g
Calories 306
Calories from Fat 8
Total Fat 0.9g 1%
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 395mg 16%
Total Carbohydrates 60.0g 20%
Dietary Fiber 13.1g 52%
Sugars 10.9g
Protein 16.8g
Vitamin A 111% • Vitamin C 32%
Calcium 8% • Iron 30%
Nutrition Grade A
* Based on a 2000 calorie diet
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