The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 7 of our upcoming 7-Day Meal Plan.

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Braised Kidney Beans & Sweet Potato
The combination of spices makes this hearty and nutritious no meat meal or side dish unusual and especially when the weather is cool. It is also very easy to prepare and needs minimal attention while cooking. Enjoy!
Braised Kidney Beans & Sweet Potato Prep and Cook Time: prep time: 20 minutes; cooking time: 45 minutes

Ingredients:

Directions:

  1. Chop garlic and onions and let sit for at least 5 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a medium-large soup or braising pot. Healthy Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms. Continue to sauté for another 5 minutes, stirring frequently.
  3. Add spices and mix thoroughly. Mix tomato paste and broth together. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.
Serves 4

Nutritional Profile

Braised Kidney Beans & Sweet Potato
1.00 serving
(261.29 grams)
Calories: 184

NutrientDRI/DV

 vitamin A156%



 copper57%

 fiber38%








 folate18%



 protein15%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Braised Kidney Beans & Sweet Potato is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Braised Kidney Beans & Sweet Potato
1.00 serving
261.29 grams
Calories: 184

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A1406.36 mcg RAE15615.3excellent
molybdenum69.97 mcg15515.2excellent
vitamin C47.72 mg646.2very good
copper0.51 mg575.5very good
fiber9.54 g383.7very good
manganese0.66 mg333.2good
vitamin B20.39 mg302.9good
phosphorus169.41 mg242.4good
vitamin B60.41 mg242.4good
pantothenic acid1.20 mg242.3good
selenium12.07 mcg222.1good
potassium697.66 mg201.9good
vitamin B10.22 mg181.8good
folate71.33 mcg181.7good
vitamin B32.69 mg171.6good
protein7.67 g151.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Braised Kidney Beans & Sweet Potato

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