Wednesday, 17 January 2018

What We Ate Wednesday--Black Bean and Mango Stew (two ways)

Hello lovelies! Last week I was having a mango craving and so I bought a bag of 500g frozen mango from Tesco for £2 as you get the most mango for the best price. Last week I roasted some mango with sweet potatoes and added it to a creamy red lentil dal.

I still had a few sweet potatoes and about 2/3 of a bag of mango left, so I adapted a recipe for Black Bean and Pineapple Stew which you can find HERE. She uses squash and pineapple, so i figured sweet potato and mango would work.

This makes enough for us to have for two nights. The first night I served it as a kind of thicker stew over brown rice, but the second night I added a tin of light coconut milk and made it more soupy.

Both were excellent.

The original recipe uses a cup of crushed pineapple and its juice. I wanted to retain that sweetness, so I added a 2 cups of mango to the stew and 1 cup cloudy apple juice to give the stew some sweetness. Lidl makes a really lush pressed cloudy apple juice for £1. The rest of the apple juice I froze in 1/4 cup portions so I can use to make the apple juice based dressing in THIS M&S copycat meal.

Black Bean and Mango Stew
Preheat your oven to 200C/400F
2 sweet potatoes, cut into cubes (about 400g--a medium and a small)
2 tsp oil
Drizzle your oil on your sweet potatoes and roast them in your big roasting tin for 15 minutes, remove from the oven and stir and roast a further 15 minutes.

Meanwhile, make the stew.
2 onions, chopped (I used a red and a white as that is what i had on hand)
1 red pepper, chopped
4 cloves of garlic, crushed
1 tsp cumin
1 TB chilli powder
1/2 tsp salt
2 tsp oregano
generous grating of black pepper

In a large saucepan, saute your onions, pepper and garlic in a splash of oil or few TB of water until softening. Add your spices and stir to coat. Then add the following:

1 tin of tomatoes pureed in a blender with 2 tsp smoked paprika, 1/4 tsp liquid smoke and 1/2-to 1 tsp red chilli flakes
2 cups frozen mango (no need to defrost)
1 cup apple juice
2 cups vegetable broth
3 cups black beans (cook yourself or drain and rinse two tins) 

Bring to the boil and then reduce heat and simmer until the sweet potatoes are cooked. Fold in the roasted sweet potatoes and serve over brown rice.

Before we serve ourselves we put half away in a large jar for the next day.

The next day, add a tin of light coconut milk to your leftovers as you reheat them to turn them into a creamy soup.

So, that's it. Two ways to get your mango on. Enjoy.

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