South American Black Bean Stew - 3 Guiding Stars
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Servings
Three Guiding Stars icon Three Guiding Stars indicate the best nutritional value.

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).
Nutritional analysis per serving: Calories 155; Total Fat 0.5g (1% Daily Value); Saturated Fat 0g (0% DV); Trans Fat 0g; Cholesterol 0mg (0% DV); Sodium 220mg (10% DV); Total Carbohydrate 30g (11% DV); Dietary Fiber 9.5g (36% DV); Total Sugars 5g; Includes 0g Added Sugars (0% DV); Protein 9g; Vitamin D 0% DV; Calcium 4% DV; Iron 10% DV; Potassium 10% DV; Molybdenum 150% DV; Folate 40% DV; Vitamin C 40% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/south-american-black-bean-stew/
© 2021 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796