Mango and Black Bean Stew

Jun 07, 2023June 7, 20230 1
Delicious Mango and Black Bean Stew recipe for a healthy and hearty meal
in Stew

Prep

20 min

Cook

25 min

Ready In

45 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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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 can black beans , well-rinsed and drained
1 mango , peeled , seeded and diced
1/8 cup chopped fresh cilantro
salt , to taste ( optional )

Nutrision Information

Servings Per Recipe
4
Calories
242
Sugar
12g
Fat
4g
Mango and Black Bean Stew is a hearty and delicious vegetarian dish that is perfect for a cozy night in or a family dinner. The key ingredient, mango, gives this stew a unique flavor and a juicy sweetness that is balanced perfectly with other ingredient's spice. It is a healthy option for those looking for an alternative to meat-based meals and is a great way to incorporate more plant-based proteins into your diet.

Instructions

1.Heat oil in a large pot over medium heat. Add onions and garlic and cook until fragrant, about 2 minutes.
2.Add sweet potatoes and bell pepper, and continue to cook for 5 minutes, or until they begin to soften.
3.Add tomatoes and water, bring to a boil, then reduce heat and let simmer for 10 minutes.
4.Add black beans and mango, and continue to simmer for another 5 minutes until mango is heated through.
5.Stir in cilantro and season with salt to taste, if desired.

PROS

This stew is a flavorful and filling meal, full of protein and fiber from the black beans.

The combination of mango and bell pepper adds a sweet and savory taste to the dish.

CONS

The prep time for this recipe is about 20 minutes, which may be longer than some people have available.

Also, some may prefer a meat-based stew rather than vegetarian.

HEALTH & BENEFITS

This stew is an excellent source of plant-based protein and fiber.
The sweet potatoes and mango both provide a healthy dose of vitamins and antioxidants, helping to boost the immune system and protect against disease.
The black beans can help to regulate blood sugar levels and promote healthy digestion.

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