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This hearty stew is very nutritious and filling enough to be an entree. The beans and meat, and whole grains (corn) form complete proteins and the natural gelatin in homemade chicken stock aids digestion and increases nutrient absorption. The stew can be diluted with stock to make a savory soup. This recipe is adapted from Katie Kimball’s Southwestern Pot Pie recipe, available in her Everything Beans Book.
Saute onions, potatoes, and meat: add seasoning, followed by liquid ingredients. Once potatoes are soft, add beans and corn. Simmer for 10 minutes and serve. This stew works for any meat, particularly leftover roast. I use leftover crockpot roast chicken or crockpot beef round roast. If you cook a beef roast in chicken stock in a crock pot (very tender!), keep the leftover stock/beef juice to use with the beef in this recipe: it provides a stronger beef flavor than the meat alone. Serves four hearty adult helpings. COWBOY SOUP OPTION: Dilute finished stew with chicken stock 1:2 for a tasty soup perfect for lunch or a pick-me up on rainy days! Save leftover stew to make a quick soup at the drop of a hat!
- 1 TBSP Butter (or the fat that rises to the top of your chicken stock)
- 1 Red Onion
- 2 Medium Sweet Potatoes
- 1 TBSP Organic Chili Seasoning
- 2 cups chicken stock (try homemade!)
- 1 large jar of Mild Salsa (approx. 2 cups)
- Leftover roasted chicken or beef (4-8oz)
- 1 large Ear of Corn (or 1 cup frozen corn)
- 2 cups sprouted and cooked Garbanzo beans (aka chickpeas)
- Knife/Chopping board
- Measures: 1 cup, 1 TBSP
- Large pot (stainless steel or cast iron, avoid nonstick) with lid
- Peel the sweet potatoes and dice into small cubes (~1 cm^3)
- Dice the red onion and saute in the butter or stock fat over medium-low heat until translucent and soft.
- Add the sweet potato and chili seasoning to the pot and stir to distribute spice evenly
- Add cooked meat to the pot and stir
- Add the Salsa and Chicken stock; simmer until sweet potato is soft (15 minutes)
- While the sweet potato is cooking, slice the kernels off the corn cob (if using fresh corn)
- Add corn and Garbanzo beans to the pot; simmer for 10 minutes
- Serve and enjoy!