New Year, new stew

09 January 2018

Resolve to eat less red and processed meat this New Year and try this feel-good stew insteadDid you know that eating red and processed meats increases your risk of colorectal cancer? Red meats are beef, pork, lamb and goat; processed meats include ham, bacon, salami, hot dogs and sausages. 

Try limiting red meat to 3 servings per week or replacing half the meat quantity in chili or stew with legumes like kidney beans or chickpeas. Instead of eating processed meat every day, try saving for special occasions only – like eating ham on holidays or having a hot dog at a baseball game. And try to eat vegetarian one day per week.

Read more about eating well here and try this tasty recipe.

Bean, Sweet Potato and Garlic Stew

This is a quick weeknight meal that is perfect for a cold winter’s night. Serve it up with a crisp salad for a delicious family meal.

Yield: 4 Servings       Prep Time: 15 Minutes         Cook Time: 25 Minutes 

1 tbsp

Canola Oil

1 c. à soupe


Onion, chopped


1 stalk

Celery, chopped

1 branche

3 cloves

Garlic, minced

3 grousses

1 tbsp

Fresh Thyme, chopped

1 c. à soupe


Sweet Potato, peeled and chopped


2 cups 

Vegetable Broth

2 tasses

2 tbsp

Tomato Paste

2 c. à soupe

1 can (19 oz)

White Kidney Beans, drained and rinsed

1 boîte

4 cups

Baby Spinach, chopped

4 tasses

1 tbsp


1 c. à soupe

2 tsp


2 c. à thé

¼ tsp 


¼ c. à thé


Pinch Fresh Ground Pepper



  1. In a large non-stick skillet heat oil over medium heat. Cook, onion, celery, garlic and thyme for about 5 minutes or until softened. Add sweet potato and vegetable broth; simmer, covered for 10 minutes. Add beans and spinach; return to the boil, uncovered and cook for about 5 minutes or until potato is tender.
  2. Whisk together water, cornstarch, salt and pepper. Stir into skillet and simmer for about 2 minutes or until thickened slightly.
  3. Serve and enjoy!

This recipe is courtesy of Half Your Plate, a healthy living initiative that empowers Canadians of all ages to eat more vegetables and fruit.

Nutrition Facts