Brazilian Black Bean Stew

Ingredients

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  1 tbsp or 14g

• Onions

  Raw

  1 large or 150g

• Garlic

  Raw

  2 cloves, minced or 6g

• Sweet potato

  Raw, unprepared

  200g

• Red bell pepper

  Sweet, raw

  1 large (2-1/4 per pound, approx 3-3/4" lo or 164g

• Tomatoes

  Red, ripe, canned, packed in tomato juice

  1 can or 190g

• Red peppers

  Hot chili, raw

  100g

• Canned black beans

  Low sodium, drained

  2 can or 850g

• Mango

  1 Medium Raw - Whole Foods Market

  1 medium raw or 150g

• Fresh cilantro

  Coriander leaves, raw

  ¼ cup or 4g

• Salt

  Table

  ¼ tsp or 2g

Directions

1. Meal plan:Steam some Swiss chard while the stew is simmering and serve with warmed flour tortillas. In large pot, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 5 minutes. Stir in garlic and cook, stirring, until onion is golden, about 3 minutes.Stir in sweet potatoes, bell pepper, tomatoes (with liquid), chili and 1 1/2 cups water. Bring to a boil. Reduce heat to low, cover and simmer until potatoes are tender but still firm, 10 to 15 minutes.Stir in beans and simmer gently, uncovered, until heated through, about 5 minutes. Stir in mango and cook until heated through, about 1 minute. Stir in cilantro and salt. Serve hot.

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