Tuesday, January 18, 2011

Black Bean with Mango Stew

At our Suppers luncheon, we had a rather unique and delicious vegetarian dish of black beans and mango stew. The stew presented a striking taste combination, the fruity sweetness of the mango and garnet yam were highlights upon a foundation of salty, earthy black beans.

Even someone who isn't necessarily a fan of black beans (like myself) would enjoy this dish. And you can change the amount of the mango or substitute sweet potato or carrot for the garnet yam to create your own version of this dish.

When the weather outside is frightful, my advice is to cook up a few of your favorite hearty soups and stews to fortify yourself. While I'm not a big fan of winter, I do look forward to these dishes, they are an amazing counterbalance to some seriously crummy weather.  What might be too hot or filling the rest of the year is just terrific in winter weather.

Black Bean with Mango Stew

1 pound of black beans
5 TBS olive oil or coconut fat
1 large onion, chopped
1 red bell pepper, diced
1 sweet potato or garnet yam, peeled and diced
1 16 ounce can tomatoes (or fresh, in season)
juice of one lime
1 mango, diced (or 1 cup of frozen mango)
hot sauce to taste
salt, if permitted
1 bunch cilantro, chopped

    1. Prepare the black beans according to the package directions and adding 2 of the 5 TBS of olive oil or coconut fat while simmering.

    2. Saute the onion, pepper, and sweet potato in the remaining oil or fat until onion is a little golden. 

    3. Add the tomato, lime juice and just enough water to simmer until the sweet potato is tender.

    4. Combine black beans with vegetables. 

    5. Add the mango, hot sauce, salt and half of the cilantro ten minutes before serving and simmer. 

    6. Serve the rest of the cilantro for garnish.

    1 comment:

    1. Fantastic recipe and write up, Bonnie! Love the pictures... I can actually taste the mango, lime juice and cilantro... in my mind! YUMMMM!