Brazilian Black Bean Stew

• porții: 6 servings
• timp activ: 15 minutes
• timp total: 45 minutes

Ingrediente

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

Instrucțiuni

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.

Nutriție

• Calorii: 508 kcal
• Grăsime totală: 15 g
• Grăsime saturată: 5 g
• Grăsime nesaturată: 0 g
• Colesterol: 31 mg
• Sodiu: 1538 mg
• Carbohidrați totali: 71 g
• Fibre dietetice: 18 g
• Zaharuri totale: 17 g
• Proteine: 23 g