Brazilian Black Bean Bowl

Author Lean on Protein, Eat the Rainbow

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Brazilian Black Bean Bowl

This recipe appeals to all your taste buds and features seasoned rice and beans, loads of seasonal vegetables and mango.

Ingredients

• 1 large onion, chopped
• 2 medium cloves garlic, minced
• 1 Tablespoon olive oil
• 2 medium sweet potatoes, diced
• 1 large red bell pepper, diced
• 1 14 oz. can diced tomatoes
• 1 ½ cups water
• 2 14-ounce. can black beans, drained and rinsed
• 1 ripe mango, pitted, peeled, and diced
• ¼ cup cilantro, chopped
• ¼ - ½ teaspoon salt
• Whole grain tortillas, warmed

Instructions

1. Prep the vegetables. Chop the onion and mince the garlic. Dice the sweet potatoes and bell pepper.
2. Heat olive oil in a large pot over medium heat. Add the onion and cook, stirring often, until golden, about 8 minutes. Stir in the garlic and heat until fragrant, about 1 minute.
3. Stir in the sweet potatoes, bell pepper, tomatoes (with their liquid), and 1½ cups water.
4. Bring to a boil. Reduce the heat to low, cover and simmer until sweet potatoes are tender but still firm, about 10 - 15 minutes.
5. Prepare mango by cutting the sides around the pit; score slices in the flesh; cut out the slices from the peel, then dice.
6. Chop the cilantro.
7. Stir the beans into the pot and simmer gently, uncovered, until heated through, about 5 minutes.
8. Stir in mango and cook until heated through, about 1 minute.
9. Stir in cilantro and salt.
10. Warm the tortillas in a non-stick pan and serve alongside the sweet potato and bean mixture.

Notes

Variations to Try

• Serve with steamed dark leafy greens such as Swiss Chard
• Try substituting your favorite vegetables, or any you have on hand.  

Something to Chew On

• Where do mangoes come from?  Try eating them as a snack - they are tasty and fun to eat!
• What’s a fun way to cut a mango for snacking? What does score mean?
• Not everyone likes the taste of cilantro.  Do you know why?

Lean on Protein, Eat the Rainbow