Keeping fall staples in the kitchen will help create easy meal ideas like this stew. Perfect for a chilly fall evening or to pack for lunch the next day.
Canola Eat Well inspires Canadians in their kitchens and grows the connection between farmers and consumers. We represent 43,000 canola farmers across the Canadian Prairies, funded in partnership with Alberta Canola, Sask Canola and Manitoba Canola Growers.
Highly experienced and well-regarded Professional Home Economist, Emily Richards has an extensive know-how in the Food Industry which is strengthened with her Bachelor of Science, Home Economics specializing in Food and Nutrition from the University of Western Ontario and many years of experience in the food world. Emily has authored and co-authored many cookbooks and continues to create recipes for notable magazines, newspapers and companies.
1 Tbsp canola oil (15 mL)
1 onion, thinly sliced
6 cloves garlic, thinly sliced
2 stalks celery, thinly sliced
2 sweet potatoes (about 1 3/4 lb/800 g), peeled and chopped
1 Tbsp chopped fresh thyme leaves (15 mL)
¼ tsp pepper (1 mL)
2 cups sodium reduced vegetable broth (500 mL)
2 bay leaves
1 can (19 oz/540 mL) no salt added white kidney beans, drained and rinsed
1 -142 g package baby spinach, coarsely chopped
Change up the beans in this stew for other favourites like black beans, red kidney or mixed bean medley.
Serving Size: 1 1/3 cup (325 mL), Calories: 220, Total Fat: 2.5 g, Saturated Fat: 0.2 g, Cholesterol: 0 mg, Sodium: 300 mg, Carbohydrates: 43 g, Fiber: 12 g, Sugars: 9 g, Protein: 9 g, Potassium: 950 mg
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