Brazilian Black Bean Stew

Brazilian Black Bean Stew

Black beans are widely used in Latin American cuisine.
They're high in soluble fibre and a good source of protein, plus they're rich in manganese, vitamin B1, phosphorus and iron.

This stew works well served with wholegrain rice, or your favourite crusty wholegrain bread, both of which add additional insoluble fibre.

Ingredients:

1 400g tin black beans, rinsed and drained
1 small butternut squash, peeled, seeds removed and diced
4 large fresh tomatoes, chopped
1 tablespoon olive oil
1 medium onion, finely chopped
1 clove garlic, minced
1 fresh chili, finely diced (to taste)
10 fl oz water
Half a mango - peeled and diced
5 tbsp fresh coriander, finely chopped
Fresh ground black pepper

Here's what you do...

• Gently heat the oil in a saucepan over a medium heat.
• Add the onion, garlic and chili and saute until soft; about 10 minutes.
• Add the squash, tomatoes and water.
• Bring to boil, then reduce heat to low, cover and simmer for about 15 minutes or until the squash is tender.
• Stir the beans into the mixture, and cook uncovered until heated through.
• Add the mango and fresh coriander, and season season to taste.

This recipe was in todays newsletter from

It looks both tasty and colourful, as well as nutritious, so will give it a go in the next few days.
If I get some coriander, it will mean I am more likely to do a carrot and coriander soup too.

What else is possible?

Tigress

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