Diabetes Forecast

The Healthy Living Magazine

Brazilian Black Beans

Per Serving

Brazilian Black Beans

Makes: 8 servings
Serving Size: 1 cup
Calories 210
Fat 6 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 31 g
Fiber 8 g
Sugars 8 g
Cholesterol 10 mg
Sodium 505 mg
Potassium 670 mg
Protein 10 g
Phosphorus 155 mg
Choices: Starch 1.5, Nonstarchy Vegetable 1, Lean Protein 1, Fat 0.5
  • Makes: 8 servings
  • Serving Size: 1 cup
  • Preparation Time: 20 minutes
  • Cooking Time: 40 minutes


1 Tbsp. vegetable oil
4 oz. uncooked pork sausage, coarsely chopped (sausage may be removed from its casing)
1 med. onion, chopped
3 cloves garlic, minced
1 lb. sweet potatoes, peeled and diced
1 red bell pepper, cored, seeded, and diced
2 cans (14.5 oz. each) diced tomatoes, undrained
1 1/2 cups low-fat, reduced-sodium chicken broth
2 cans (15 oz. each) black beans, drained and rinsed
1/4 cup minced fresh cilantro
1/4 tsp. sea salt
1/4 tsp. freshly ground black pepper


  1. In a large Dutch oven, heat the oil over medium heat. Add the sausage and sauté for 3 minutes. With a slotted spoon, remove the sausage from the pot and set aside.
  2. Add the onion to the pot and sauté for 7 to 9 minutes, until richly browned. Add the garlic and sauté for 1 minute.
  3. Add the sweet potatoes and peppers and sauté for 3 minutes. Add the tomatoes, broth, and beans and bring to boiling. Reduce the heat and simmer, uncovered, for 20 minutes.
  4. Return the cooked sausage to the pot and simmer for 1 minute. Add the cilantro and season with the salt and pepper.


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