Mango and Black Bean Stew
Brighten up your dinner table with this vibrant and hearty Mango and Black Bean Stew! This unique recipe combines the natural sweetness of ripe mangoes with the earthy warmth of black beans, creating a flavor-packed vegan meal that's both comforting and refreshing. Infused with aromatic spices like cumin, coriander, and chili powder, and finished with a zing of lime juice and fresh cilantro, this stew is a delightful balance of savory and tangy flavors. Perfectly paired with steamed rice or fluffy quinoa, it’s an easy weeknight dinner ready in just 40 minutes. Packed with plant-based protein, fresh produce, and a burst of tropical flair, this stew is a satisfying dish you'll want to make again and again.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 1 medium, diced red bell pepper
- 3 minced garlic cloves
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon chili powder
- 2 15-ounce cans, drained and rinsed black beans
- 1 14-ounce can diced tomatoes
- 2 cups vegetable broth
- 2 medium, peeled and diced ripe mangoes
- 2 tablespoons lime juice
- 0.25 cup, chopped fresh cilantro
- 1 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
- 6 cups (optional, for serving) cooked rice or quinoa
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and red bell pepper, and sauté for 5 minutes until the vegetables are softened.
Stir in the minced garlic, ground cumin, ground coriander, and chili powder. Cook for 1 minute until fragrant.
Add the rinsed black beans, diced tomatoes, and vegetable broth to the pot. Stir to combine.
Bring the mixture to a gentle boil, then reduce the heat to low and simmer for 15 minutes.
Add the diced mangoes to the pot and stir. Simmer for an additional 5 minutes to allow the flavors to meld.
Stir in the lime juice and chopped cilantro. Season with salt and black pepper to taste.
Serve hot over cooked rice or quinoa, if desired. Garnish with extra cilantro if preferred.
Nutrition Facts
Calories |
706 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.6 g | 14% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1185 mg | 52% | |
| Total Carbohydrate | 134.4 g | 49% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 20.4 g | ||
| Protein | 19.5 g | 39% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 149 mg | 11% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 848 mg | 18% | |
*The % Daily Value 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.
