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Sweet Potato with black bean and corn slow cook

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I am always in the mood for a light easy lunch, that I can simply have ready when its lunchtime!

Earlier this week I noticed I had a sweet potato that needed to be eaten, so I rummaged around in my pantry to see what I could possibly do to add more than just a sweet potato to my lunch plate.

I came across a can of black beans, a small can of corn, and some brown rice, with all these ingredients I just knew I could do something wonderful for lunch.

Recently I purchased a smaller 2 quart slow cooker, let me tell you it has changed my life, it is just perfect for a meal for 1 and I find that I don’t feel obliged to fill it to the brim when I make soups, or crock pot casseroles. I am actually using less ingredients, saving money and have less leftovers to eat.

Sweet potatoes tend to be rather sweet and somewhat bland, so I just knew I would have to find a way to flavor up this meal, I opened the fridge door and low and behold there it was, my beloved minced garlic and ginger, both ready and waiting to be meal additions.

I cut up the sweet potato and added 2 tablespoons of butter and the minced garlic to the crock pot, while I rinsed the black beans and corn in my strainer in the sink.

When the canned beans and corn were all nice and clean I added the black beans and corn to the crock pot.

Next, I cut up a yellow onion and sautéed as you know I luv sautéed onions!  When the onion was nice and golden I added them to the crock pot, took another look and decided some more seasoning were needed.

I sprinkled in about 2 Tablespoons of garlic powder, 1 Tablespoons of onion powder, 2 Tablespoons of Mrs Dash seasoning blend and salt and pepper to taste.

 

Once all the ingredients were in the pot, I stirred them all together and added 2 Tablespoons of  butter and 2 Tablespoons of water for the potatoes to soften with, setting the crock pot to low you will need about 1hr for all the flavors to come together and the potatoes to soften.

When you are 1/2 way thru the cooking process add in the fresh kale, this gives it plenty of time to soften down as it is stirred into the sweet potatoes and beans.

When you are ready to eat put the sweet potato black beans on top of your brown rice, than add a good dollap of minced ginger to your plate, you wont regret it!

 

Bon appetite!

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Sweet Potato with black bean and corn slow cook

Difficulty: Beginner Prep Time 15 min Cook Time 1 hour Total Time 1 hr 15 mins Servings: 2 Best Season: Winter

Description

Once all the ingredients were in the pot, I stirred them all together and added 2 Tablespoons of  butter and 2 Tablespoons of water for the potatoes to soften with, setting the crock pot to low you will need about 1hr for all the flavors to come together and the potatoes to soften.

Fresh Ingredients

Instructions

  1. Prepare the Ingredients

    Make the brown or white rice.

    Chop the sweet potatoes into bite sized pieces, add to crock pot.

    Add the minced garlic, and butter into sweet potatoes.

    Rinse the canned corn and black beans, add to crock pot.

    Cut up the yellow onion, saute in butter, when brown add to the crock pot, along with the juices in pan.

  2. Seasoning

     

    Add seasonings, stir in

    Once all the ingredients were in the pot, add 2 Tablespoons of  butter and 2 Tablespoons of water for the potatoes to soften with, setting the crock pot to low about 1 hr.

    When you are 1/2 way thru the cooking process add in the fresh arugula and kale, this gives it plenty of time to soften down as it is stirred into the sweet potatoes and beans.

  3. Plate and Eat

    Plate your delicious meal by putting down a bed of brown rice, and spooning the mixture on top, add a good sized dollop of minced ginger on top.

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