Prep time:
20 minutes
Cook time:
1 hour
Cost: ~$5
Makes:
4-6 servings
Another
simple, low cost meal with lots of flavour. Yams are on sale at most grocery
stores this week, and the other ingredients are similar costs at most stores.
Ingredients: Cost:
-
1 can of black beans $1.25
-
1 can of diced tomatoes $1.25
-
Vegetables
o
1 medium yam $1
o
2 medium carrots $0.50
o
1 small onion $0.50
o
Garlic $0.50
-
Olive oil
-
Spices (optional)
o
Salt and pepper
o
Dried basil
o
Cayenne pepper
o
Cumin
o
Curry powder
o
Tumeric
What to do:
1.
Cook cut up onion and carrot with
oil in a pot on medium heat
2.
When browned add cut up yam, spices
and cans of black beans and tomatoes
3.
Cook on medium heat covered for
about 30 minutes until vegetables are soft
4.
Take the lid off and cook uncovered
for another 15 minutes
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