South American Black Bean Stew

Number of Servings: 10 (198g)
Active Time: 30 min.
Total Time: 45 min.
South American Black Bean Stew

Surprise all your senses with this colorful, flavorful stew, where southern pizzazz is sweetened by a hint of sweet potato and citrus.

Ingredients

  • ½ cup water
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 jalapeño pepper, minced
  • 1 carrot, thinly sliced
  • 1 celery stalk, sliced
  • 1 sweet potato, diced
  • 1 tsp. cumin
  • 1 tsp. coriander
  • 1 bell pepper, seeded and diced
  • 1 cup chopped fresh cilantro
  • 2 (15 oz.) cans black beans, undrained
  • 2 oranges, peeled and chopped
  • 1 cup chopped tomato

Directions

  1. Heat the water in a large pot. Add onion, garlic, jalapeño pepper, carrot, celery, sweet potato, cumin, and coriander. Cook over high heat, stirring often, until onion is soft (5 minutes).
  2. Stir in bell pepper and cilantro and cook, stirring often (3 minutes).
  3. Add remaining ingredients. Cover loosely and simmer until vegetable are tender (15-20 minutes).

Nutrition Facts

10 servings per container

Serving Size 198g

Amount per serving
Calories 155
% Daily Value*
Total Fat 0.5g 1%
Saturated Fat 0g 0%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 0g
Cholesterol 0mg 0%
Sodium 220mg 10%
Total Carbohydrate 30g 11%
Dietary Fiber 9.5g 36%
Total Sugars 5g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 15g
Protein 9g
Vitamin D 0mcg 0%
Calcium 53mg 4%
Iron 2.2mg 10%
Potassium 535mg 10%
Vitamin A 180.2mcg 20%
Vitamin C 36mg 40%
Vitamin E 1.3mg 6%
Vitamin K 13mcg 10%
Thiamin 0.3mg 25%
Riboflavin 0.1mg 8%
Niacin 2.6mg 20%
Vitamin B6 0.2mg 10%
Folate 151.9mcg 38%
Vitamin B12 0mcg 0%
Biotin 1.5mcg 6%
Chloride 18.2mg 0%
Pantothenate 0.5mg 0%
Phosphorus 146.8mg 10%
Iodine 0.4mcg 0%
Magnesium 72.7mg 15%
Zinc 1.1mg 10%
Selenium 1.5mcg 2%
Copper 0.2mg 20%
Manganese 0.5mg 20%
Chromium 0.3mcg 0%
Molybdenum 67.3mcg 150%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Black Beans (black Beans, Water, Salt), Oranges, Tomatoes, Onion, Sweet Potatoes, Red Bell Pepper, Water, Celery, Carrots, Cilantro, Jalapeno Pepper, Garlic, Cumin, Coriander.

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