Braazilian Black Bean Stew

From Forks Over Knives online recipes


Ingredients

  • 1½ cups chopped red bell pepper

  • ¾ cup chopped onion

  • 2 tablespoons no-salt-added tomato paste

  • 3 cloves garlic, minced

  • 3 15-oz. cans no-salt-added black beans, rinsed and drained (4½ cups)

  • 2 cups low-sodium vegetable broth

  • 1½ tablespoons lime juice (zest lime for garnish, if desired)

  • 1 bay leaf

  • ¾ teaspoon dried oregano, crushed

  • ¾ teaspoon ground cumin

  • 1 teaspoon sea salt

  • ¼ teaspoon ground allspice

  • ¼ cup chopped fresh cilantro

  • 3 cups hot cooked brown rice

  • Orange slices

DIRECTIONS

  1. In a large saucepan cook bell pepper, onion, tomato paste, and garlic over medium 4 minutes, stirring occasionally and adding water, 1 to 2 tablespoons at a time, as needed to prevent sticking.

  2. Stir in the next eight ingredients (through allspice). Bring to boiling; reduce heat. Cover and simmer 15 minutes or until heated through and flavors meld.

  3. Remove and discard bay leaf. Stir in cilantro. Serve stew over rice. Garnish with orange slices and, if you like, lime zest and additional cilantro.

Nutritional Information:

Per serving (¼ of recipe): 483 calories, 95 g carbohydrates, 22 g protein, 3.7 g total fat, 0.6 g saturated fat, 0 g cholesterol, 617 mg sodium, 22 g fiber, 9 g sugar