Starry Night Stew
Stew can be a great way to get healthy foods into your child; potentially objectionable ingredients can be disguised and hidden easily. In South America, it is customary to add orange as a flavoring to black beans because it sweetens them and adds an unexpected and different flavor. You can thin this to a soup consistency by adding more broth or water. For a fun way to serve it up, cut an orange in half, scoop out the flesh, and fill it with stew. Sprinkle shredded cheese or diced avocado on top. Try to think up silly names that rhyme with stew with your child and they will be laughing so hard they will just eat it up!
April 8th, 2012
Excerpted from The Toddler Café: Fast, Healthy, and Fun Ways to Feed Even The Pickiest Eater. Copyright © 2008 by Jennifer Carden. Photography Copyright © 2008 by Matthew Carden. Excerpted by permission of Raincoast Books/Chronicle Books. All Rights Reserved.
- 1 can black beans (15 oz), drained
- 1 cup frozen sweet potato chunks, thawed
- ¼ cup chicken broth or vegetable broth
- ¼ cup fresh orange juice
- 2 tablespoons tiny star pasta or ditalini
- ¾ teaspoon kosher salt
- Zest from ½ an orange (optional)
Put the beans, sweet potatoes, broth, and orange juice into a saucepan and bring it to a boil over medium-high heat.
Using a hand blender, puree the soup in the pan briefly, just about 3 seconds, to break up any big chunks of sweet potato. If you don't have a hand blender, mash the chunks with a fork or potato masher.
When the stew begins to boil again, add the pasta and salt and simmer about 8 minutes, until the pasta is soft. Take off the heat add the zest (if using).