By onegreenplanet.org
Colombian Black Bean Stew
Instructions
Cook:20min
This Colombian black bean stew is a delicious, budget-friendly, and hearty meal, especially when served with a side of grains and sliced avocado.
Updated at: Fri, 29 Mar 2024 16:32:45 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Glycemic Load
43
High
Nutrition per serving
Calories305.4 kcal (15%)
Total Fat2.3 g (3%)
Carbs57.1 g (22%)
Sugars9.6 g (11%)
Protein17.6 g (35%)
Sodium1414.5 mg (71%)
Fiber19.1 g (68%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
2 x 13.5 ouncecan black beans
olive oil
rice bran oil, or water, for frying
½ cupwater
5garlic cloves
1 x 14 ouncecan chopped tomatoes
1 teaspoonground cumin
1vegetable stock cube
or vegetable broth
2onions
small
½ teaspoonground ginger
1 heaped teaspoondried oregano
2 teaspoonssugar
ground black pepper
fresh coriander
or fresh parsley leaves
fresh tomatoes
optional
chili flakes
optional
avocado
to serve, optional
1plantain
fried, to serve, optional
rice
or quinoa, to serve, optional
Instructions
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Notes
4 liked
0 disliked
Easy
Fresh
One-dish
Spicy
Under 30 minutes
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