White Bean Stew Over Brown Rice

I made this last night, it is so easy, healthy, and delicious. It is even vegan for my vegan friends out there. Of course, prepare with as many organic ingredients as possible. It's good for the body and the environment.

(T = tablespoon, t = teaspoon, C = cup)


1 T olive oil

1 medium yellow onion, chopped

1 small red bell pepper, seeded and chopped

2 garlic cloves, minced

1 sweet potato, peeled and cut into 1-inch chunks

1 t peeled and grated fresh ginger or a few shakes of ground ginger from the bottle

one 14.5 can diced tomatoes with their juices

3 C cooked or two 15.5 ounce cans cannellini beans, drained and rinsed

1 t light brown sugar or natural sweetener

1/4 t cumin

2 bay leaves

3 C vegetable stock

salt and ground black pepper, to taste

1 small bag of baby spinach or you can use kale, collard greens etc.

Cooked Brown rice


1. heat oil in a skillet over medium heat. add onion, bell pepper, and garlic. cook until softened, about 5 minutes



2. transfer the mixture to a slow cooker. add the sweet potatoes, ginger, beans, tomatoes, brown sugar, cumin, bay leaves, and stock. season with salt and pepper, cover, and cook on low for 4 to 6 hours.

3. close to serving time, stir in the spinach. taste to adjust the seasonings, remove the bay leave, and serve over brown rice