Friday, January 14, 2011

Black Bean Vegan Stew (Brazilian)

Ingredients:
1 tablespoon olive oil
1 onion(s), red, chopped
2 teaspoons garlic, bottled minced
2 sweet potatoes, peeled and diced into 1/2 inch pieces
1 pepper(s), bell, red, yellow, or green, diced into 1/2 inch pieces
1 jalapeno chili pepper, seeded and minced
1 can (14 ounces each) tomatoes canned and already chopped, drained
3/4 cup vegetable broth, reduced sodium
2 can (15 ounces each) black beans canned, drained and rinsed
1 1/2 cups mango frozen chunks, thawed
1 banana(s), sliced into 1/2 inch pieces
 1/2 cup cilantro, fresh, chopped

 


Method:
In a large saucepan, heat oil over medium heat and cook onions until softened for about 5 minutes. Add garlic for 2 minutes. Add the sweet potatoes, bell pepper, jalapeno, tomatoes and vegetable broth and bring to a boil. Reduce heat and simmer for about 20 minutes or until the sweet potatoes are tender. Add the beans and heat through for 4 or 5 minutes. Stir in the mango and banana and heat through for about 1 minute. Remove from heat. Lastly stir in the cilantro reserving a tablespoon for garnish. Serve immediately to avoid over cooking the fruit.

This vegan recipe not only looks fresh, beautiful and delicious - it is!
Try serving it over rice or quinoa.


Nutrition:
Per Serving About: 230 calories, 2.5 g fat, 0 g saturated fat, 0 g trans fat, 8 g protein, 48 g carbohydrates, 11 g dietary fiber, 810 mg sodium.


0 comments:

Post a Comment

Related Posts Plugin for WordPress, Blogger...

Blog Archive

Twitter Delicious Facebook Digg Stumbleupon Favorites More