Mango and Black Bean Stew Recipe

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Ingredients:

Serving

1/2 tbsp canola oil
1 small onion, chopped
1 garlic clove, minced
1 medium sweet potato, peeled and diced
1 small red bell pepper, diced
3/4 lb tomato, diced
3/4 cup water
1 (16 oz) can black beans, well-rinsed and drained
1 mango, peeled, seeded and diced
1/8 cup chopped fresh cilantro
salt , to taste (optional)

Directions:

Heat the oil in a large pot over medium heat, and cook the onion and garlic until tender.
Add in the sweet potato, bell pepper, tomatoes, and water. Bring to a boil, reduce heat to low, cover and simmer until sweet potatoes are tender, about 15 minutes.
Add beans and cook uncovered until heated through, then add the mango and cilantro and season with salt to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	148.56 Kcal (622 kJ)
Calories from fat	16.5 Kcal
		% Daily Value*
Total Fat	1.83g	3%
Sodium	26.39mg	1%
Potassium	621.1mg	13%
Total Carbs	30.22g	10%
Sugars	17.58g	70%
Dietary Fiber	5.39g	22%
Protein	4.13g	8%
Vitamin C	74mg	123%
Vitamin A	1.1mg	36%
Iron	13.3mg	74%
Calcium	47.9mg	5%

Amount Per 100 g
Calories	47.83 Kcal (200 kJ)
Calories from fat	5.31 Kcal
		% Daily Value*
Total Fat	0.59g	3%
Sodium	8.5mg	1%
Potassium	199.98mg	13%
Total Carbs	9.73g	10%
Sugars	5.66g	70%
Dietary Fiber	1.74g	22%
Protein	1.33g	8%
Vitamin C	23.8mg	123%
Vitamin A	0.3mg	36%
Iron	4.3mg	74%
Calcium	15.4mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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