Wednesday, November 10, 2010

Jamaican Red Bean Stew


1 Tbsp extra virgin olive oil

2 cloves garlic, minced

2 cups sliced baby carrots

3 scallions, chopped

1 sweet potato, diced

1 (15 oz) can diced tomatoes, drained

2 tsp curry powder

1/2 tsp dried thyme

1/4 tsp red pepper flakes

1/4 tsp ground allspice

Salt and freshly ground black pepper

2 (16 oz) cans dark red kidney beans, drained and rinsed (I use only 1 can and make a stew that has more veggies and less beans)

1 (14 oz) can unsweetened light coconut milk

1 - 2 cups vegetable broth or water


Pour the oil into a 4-quart slow cooker and set the cooker on high. Add the garlic and put the lid on the cooker while you prepare the rest of the ingredients

To the cooker, add the carrots, scallions, sweet potato, and tomatoes.

Stir in the curry powder, thyme, red pepper flakes, allspice, and salt and pepper to taste

Add the beans, coconut milk, and broth

Reduce heat, cover, and cook on low for 6 to 8 hours

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