Brazilian Black Bean Bowl

Brazilian Black Bean Bowlhttps://www.youtube.com/watch?v=H5AXJRIgzTYBrazilian Black Bean Bowlhttps://www.youtube.com/watch?v=H5AXJRIgzTY

Pillar of Nutrition Lean on Protein, Eat the Rainbow

Print

With ImageWithout Image

Brazilian Black Bean Bowl

This recipe always gets “wows”. Seasoned rice and beans with loads of seasonal vegetables and mango make for a healthy sweet and savory hit.

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

Directions

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?

Nutritional Values (Per Serving with 1 Tortilla)

• Calories: ~300-350 kcal
• Carbohydrates: ~55g
• Fiber: ~8g
• Sugars: ~12g (from the mango and vegetables)
• Protein: ~10g
• Fat: ~7g
• Saturated Fat: ~1g
• Sodium: ~400-500mg (varies based on salt used and beans)

Nutritional Highlights

• High fiber from sweet potato, black beans, and whole grain tortillas
• Good protein from black beans
• Healthy fats from olive oil

Bowl Brasileño de frijoles negros

Ingredientes:

- ½ cebolla grande picada
- 1 diente de ajo mediano picado
- 2 cucharaditas de aceite de oliva
- 1 batata mediana cortada en
- 1 pimiento rojo pequeño cortado en tracitos
- 1 lata de 14 onzas de tomates cortados finamente
- ½ taza de agua
- 1 lata de 14 onzas de frijoles
negros escurridos y enjuagados
- 1 mango maduro pelado sin
hueso y cortado (opcional)
- 2 cucharadas de cilantro picado
- ½ cucharadita de sal kosher
- 6-8 tortillas de grano entero de
-6-8 pulgadas calentadas

Instrucciones: 

1. Prepare las verduras. Pique la cebolla y el ajo finamente. Corte las batatas y el pimiento en trocitos. 

2. Caliente el aceite de oliva en una olla grande a fuego medio. Agregue la cebolla y cocine, revolviendo a menudo, hasta que esté dorada, aproximadamente durante 8 minutos. Agregue el ajo y cocine hasta que esté dorado durante 1 minuto. 

3. Agregue la batata, el pimiento, los tomates (con su líquido) y 1/2 taza de agua. 

4. Lleve a ebullición. Reduzca el fuego a bajo, tape y cocine a fuego lento hasta que las batatas estén tiernas aproximadamente durante 10 - 15 minutos. Verifique el nivel de agua durante la cocción y agregue un poco más si el guiso está muy seco. 

5. Pique el cilantro.

6. Agregue los frijoles a la olla y cocine a fuego lento, sin tapar, hasta que estén calientes durante unos 5 minutos. 

7. Agregue el mango y cocine hasta que esté caliente. 

8. Agregue el cilantro y la sal. 

9. Caliente las tortillas en una sartén antiadherente y emplate junto con batata y los frijoles negros.

Lean on Protein, Eat the Rainbow

Created using The Recipes Generator