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

How to Eat Healthier in 2018

Try our exciting new WHFoods Meal Plan.

The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or
advertising. Our mission is to help you eat and cook the healthiest way for optimal health.
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%

 molybdenum155%

 vitamin C64%

 copper57%

 fiber34%

 vitamin B230%

 manganese29%

 phosphorus24%


 vitamin B624%

 selenium22%

 folate18%

 vitamin B118%

 vitamin B317%

 potassium15%

 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

Nutrient Amount DRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A 1406.36 mcg RAE 156 15.3 excellent
molybdenum 69.97 mcg 155 15.2 excellent
vitamin C 47.72 mg 64 6.2 very good
copper 0.51 mg 57 5.5 very good
fiber 9.54 g 34 3.3 good
vitamin B2 0.39 mg 30 2.9 good
manganese 0.66 mg 29 2.8 good
phosphorus 169.41 mg 24 2.4 good
vitamin B6 0.41 mg 24 2.4 good
pantothenic acid 1.20 mg 24 2.3 good
selenium 12.07 mcg 22 2.1 good
vitamin B1 0.22 mg 18 1.8 good
folate 71.33 mcg 18 1.7 good
vitamin B3 2.69 mg 17 1.6 good
protein 7.67 g 15 1.5 good
potassium 697.66 mg 15 1.5 good
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

Printer friendly version

Send this page to a friend...

rss


Newsletter SignUp

Your Email:

Find Out What Foods You Should Eat This Week

Also find out about the recipe, nutrient and hot topic of the week on our home page.

 

Everything you want to know about healthy eating and cooking from our new book.
2nd Edition
Order this Incredible 2nd Edition at the same low price of $39.95 and also get 2 FREE gifts valued at $51.95. Read more


Healthy Eating
Healthy Cooking
Nutrients from Food
Website Articles
Community
Privacy Policy and Visitor Agreement
References
For education only, consult a healthcare practitioner for any health problems.

We're Number 1
in the World!

35 million visitors per year.
The World's Healthiest Foods website is a leading source of information and expertise on the Healthiest Way of Eating and Cooking. It's one of the most visited websites on the internet when it comes to "Healthiest Foods" and "Healthiest Recipes" and comes up #1 on a Google search for these phrases.

Over 100 Quick &
Easy Recipes

Our Recipe Assistant will help you find the recipe that suits your personal needs. The majority of recipes we offer can be both prepared and cooked in 20 minutes or less from start to finish; a whole meal can be prepared in 30 minutes. A number of them can also be prepared ahead of time and enjoyed later.

World's Healthiest
Foods
is expanded

What's in our new book:
  • 180 more pages
  • Smart Menu
  • Nutrient-Rich Cooking
  • 300 New Recipes
  • New Nutrient Articles and Profiles
  • New Photos and Design
privacy policy and visitor agreement | who we are | site map | what's new
For education only, consult a healthcare practitioner for any health problems.
© 2001-2018 The George Mateljan Foundation, All Rights Reserved