Rumis Black Bean And Mango Stew Food

BRAZILIAN BLACK BEAN STEW

Brazilian Black Bean Stew image

This easy yet wonderful stew can be made any time of year. The meat can be omitted without compromising the dish. Serve hot with a great bread and a nice spinach salad.

Provided by CRVGRL

Categories Soups, Stews and Chili Recipes Stews

Time 45m

Yield 6

Number Of Ingredients 14

Ingredients

1 tablespoon canola oil
¼ pound chorizo sausage, chopped
⅓ pound cooked ham, chopped
1 medium onion, chopped
2 cloves garlic, minced
2 (1 pound) sweet potatoes, peeled and diced
1 large red bell pepper, diced
2 (14.5 ounce) cans diced tomatoes with juice
1 small hot green chile pepper, diced
1 ½ cups water
2 (16 ounce) cans black beans, rinsed and drained
1 mango - peeled, seeded and diced
¼ cup chopped fresh cilantro
¼ teaspoon salt

Steps:

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

Nutrition Facts : Calories 507.9 calories, Carbohydrate 70.7 g, Cholesterol 30.8 mg, Fat 15 g, Fiber 17.8 g, Protein 22.8 g, SaturatedFat 4.7 g, Sodium 1537.7 mg, Sugar 17.1 g

MANGO AND BLACK BEAN STEW

Mango and Black Bean Stew image

This recipe is the only vegetarian dish I've been able to get my family to enjoy - and they really enjoyed it! Since sweet potatoes are so hard to chop up raw, I go ahead and boil them ahead of time until they're just tender enough that I don't need a chainsaw to get through them. Non-vegetarians can feel free to add 1/8 pound chopped sausage and/or ham with the onion in the first step.

Provided by SAHS7930

Categories Stew

Time 40m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

1/2 tablespoon canola oil
1 small onion, chopped
1 garlic clove, minced
1 medium sweet potato, peeled and diced
1 small red bell pepper, diced
3/4 lb tomatoes, diced
3/4 cup water
1 (16 ounce) can black beans, well-rinsed and drained
1 mango, peeled, seeded and diced
1/8 cup chopped fresh cilantro
salt, to taste (optional)

Steps:

Heat the oil in a large pot over medium heat, and cook the onion and garlic until tender.
Add in the sweet potato, bell pepper, tomatoes, and water. Bring to a boil, reduce heat to low, cover and simmer until sweet potatoes are tender, about 15 minutes.
Add beans and cook uncovered until heated through, then add the mango and cilantro and season with salt to taste.

BLACK BEAN STEW WITH BUTTERNUT SQUASH

Black Bean Stew With Butternut Squash image

Make and share this Black Bean Stew With Butternut Squash recipe from Food.com.

Provided by dicentra

Categories Low Cholesterol

Time 20m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

2 teaspoons canola oil
1/2 cup chopped onion
1 garlic clove, minced
2 cups butternut squash, diced
1/2 cup dry sherry
1/2 cup chicken broth
3/4 teaspoon ground cumin
3/4 teaspoon ground coriander
1 (19 ounce) can black beans, drained and rinsed
2 teaspoons red wine vinegar
2 tablespoons chopped cilantro

Steps:

In large skillet heat oil and sauté onion, garlic and squash. Cook until onion is golden. Add sherry, broth, cumin and coriander.
Reduce heat and simmer 10 minutes or until squash is tender.
Add black beans and wine vinegar. Stir in cilantro.

Nutrition Facts : Calories 221.3, Fat 3.2, SaturatedFat 0.4, Sodium 100.7, Carbohydrate 34.7, Fiber 10.4, Sugar 2.7, Protein 10.3