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Brazilian Black Bean Stew Recipe

Looking for an easy Brazilian Black Bean Stew recipe? Learn how to make Brazilian Black Bean Stew using healthy ingredients.


Submitted by danielle860

Makes 6 servings



http://allrecipes.com/Recipe/Brazilian-Black-Bean-Stew/Detail.aspx

Recipe Ingredients for Brazilian Black Bean Stew

1 tablespoon canola oil
1/3 pound cooked ham, chopped
1 medium onion, chopped
2 cloves garlic, minced
2 pound sweet potatoes, peeled and diced
1 large red bell pepper, diced
29 ounce diced tomatoes with juice
1 pepper, hot chile
1 1/2 cups water
32 ounce black beans, rinsed and drained
1 mango - peeled, seeded and diced
1/4 cup chopped fresh cilantro
1/4 teaspoon salt

Recipe Directions for Brazilian Black Bean Stew

  1. Heat the oil in a large pot over medium heat, and cook the chorizo and ham 2 to 3 minutes. Place the onion in the pot, and cook until tender. Stir in garlic, and cook until tender, then mix in the sweet potatoes, bell pepper, tomatoes with juice, chile pepper, and water. Bring to a boil, reduce heat to low, cover, and simmer 15 minutes, until sweet potatoes are tender.

  2. Stir the beans into the pot, and cook uncovered until heated through. Mix in the mango and cilantro, and season with salt.

Categories

Main Dish

Nutrition Facts
Serving Size 608.3g
Amount Per Serving
Calories
819
Calories from Fat
66
% Daily Value*
Total Fat
7.3g
11%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Cholesterol
14mg
5%
Sodium
457mg
19%
Potassium
4019mg
115%
Total Carbohydrates
152.5g
51%
Dietary Fiber
32.6g
130%
Sugars
14.8g
Protein
41.0g
Vitamin A 50% Vitamin C 179%
Calcium 24% Iron 51%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Very low in cholesterol
  • High in dietary fiber
  • High in potassium
  • High in thiamin
  • Very high in vitamin C
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