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Weekday Brazilian Stew Recipe

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


Submitted by dannyac

Makes 10 servings



Vegetarian stew with sweet potatoes, mangoes, onions, black beans, and a ton of cilantro.

Recipe Ingredients for Weekday Brazilian Stew

1 lb sweet potato
1 large red bell pepper
1 onion
6 cloves garlic
14 1/2 oz can tomatoes, chopped
30 oz can black beans, drained and rinsed
1 mango
4 oz cilantro

Recipe Directions for Weekday Brazilian Stew

  1. Dice onion roughly

  2. Put onion in pan with a little oil and cook on medium heat until onions begin to sweat

  3. Smash and peel 6 cloves of garlic, and add to the onions, allow garlic and onions to cook together for a few minutes, then add chopped bell pepper.

  4. Peel and chop sweet potatoes into bite-size pieces.

  5. Add sweet potato to pot, along with can of tomatoes. Add about 16oz of water, and allow to boil on medium-high heat until sweet potatoes are tender.

  6. Drain and rinse the two cans of black beans, and add beans to the pot, and allow them to cook for another 4-5 minutes.

  7. Dice mango, and add to pot. Stir to incorporate throughly.

  8. Add bunch of cilantro, shredding it with your hands as you add it to the pot.

  9. Add salt and pepper to taste. Serve with flour tortillas and hot sauce.

Categories

Main Dish

Nutrition Facts
Serving Size 232.8g
Amount Per Serving
Calories
143
Calories from Fat
5
% Daily Value*
Total Fat
0.6g
1%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
406mg
17%
Potassium
365mg
10%
Total Carbohydrates
31.0g
10%
Dietary Fiber
8.0g
32%
Sugars
9.2g
Protein
6.6g
Vitamin A 206% Vitamin C 72%
Calcium 7% Iron 11%
* 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
95% confidence
A
  Good points
  • No saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • Very high in vitamin A
  • High in vitamin B6
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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