I’m a strong adherent of The McDougall Program, and each month the arrival of their newsletter brings new recipes. I always make at least one of the dishes soon after receiving it. The McDougall Program does focus on health and weight loss, and therefore no oils are generally used, which is why the saute here is with water, not oil.

While I like pushing myself and trying new and exotic recipes, this is what you’ll find in my refrigerator more often than anything else. It’s only met with favorable reviews across the board.

Without further adieu, I bring you:

CARIBBEAN VEGETABLE STEW

This spicy bean stew reheats well so it can be made ahead and refrigerated until needed for mealtime.

Preparation Time: 35 minutes
Cooking Time: 60 minutes
Servings: 8-10

• 1/3 cup water
• 1 large onion, chopped
• 1 red or green bell pepper, chopped
• 3 cups peeled & chunked sweet potatoes
• 1 15 ounce can tomato sauce
• 1 15 ounce can diced tomatoes with jalapenos
• 1 20 ounce can pineapple chunks with juice
• 2 cups chunked green apples (unpeeled)
• 1 4 ounce can chopped green chilies
• 1⁄2 cup vegetable broth
• 1 15 ounce can pinto beans, drained and rinsed
• 1 15 ounce can black beans, drained and rinsed
• 1 15 ounce can kidney beans, drained and rinsed
• 2 tablespoons brown sugar
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon ground oregano
• 1⁄4 teaspoon cinnamon

Place the water in a large pot. Add onion and bell pepper. Cook, stirring occasionally, for 5 minutes. Add sweet potatoes, tomato sauce, tomatoes, pineapple, apples, chilies and vegetable broth. Bring to a boil, reduce heat, cover and cook over low heat for 45 minutes, stirring occasionally. Add beans and seasonings, mix well and continue to cook over low heat for another 10 minutes, stirring occasionally. Serve over brown rice or other whole grains.

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This recipe is found in the January 2004 newsletter. All of the McDougall newsletters/recipes are archived on their website, and you can sign up to receive their free monthly newsletter here.

This entry was posted on Friday, December 7th, 2007 at 8:22 pm and is filed under recipes. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.