1. Recipes
  2. Brazilian Beef and Black Bean Stew

Brazilian Beef and Black Bean Stew

Lightly mashed black beans, onions, garlic and collard greens combine with seasoned Ground Beef to make a delicious meal in a bowl.

  • 30
    min
  • 4
    SERVINGS
  • 400
    Cal
  • 41 g
    Protein

Ingredients:

  • 1 recipe Cajun-Style Beef Sausage
  • 2 cans (15 ounces) reduced sodium black beans, rinsed, drained
  • 1 can (14 to 14.5 oz) reduced sodium beef broth
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 1 tablespoon all-purpose flour
  • 2 cups thinly sliced fresh collard greens
  • Hot cooked rice
  • 4 orange wedges (optional)

Cooking:

  1. Prepare Cajun-Style Beef Sausage.  Add beans, broth, onion, garlic and flour to skillet; cook 12 to 15 minutes, stirring occasionally and mashing beans with potato masher.  Remove skillet from heat; stir in collard greens. 

    Cajun-Style Beef Sausage:  Combine 1 pound Ground beef (93% or leaner), 1 tablespoon liquid smoke, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon salt, 1/2 teaspoon smoked paprika, 1/2 teaspoon ground red pepper, 1/4 teaspoon ground black pepper and 1/4 teaspoon dried thyme leaves in large bowl, mixing lightly but thoroughly.  Heat large nonstick skillet over medium heat until hot.  Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.

    Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

  2. Serve over rice.  Garnish with orange wedges, if desired.

    Cook's Tip: Squeeze orange wedges to add juice to stew, as desired.
404 CALORIES

0 % *

3g SAT FAT

0 % DV **

41g PROTEIN

0 % DV

6.7 mg IRON

0 % DV

6.5 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 404 Calories; 90 Calories from fat; 10g Total Fat (3 g Saturated Fat; 3 g Monounsaturated Fat;) 86 mg Cholesterol; 593 mg Sodium; 42 g Total Carbohydrate; 15 g Dietary Fiber; 41 g Protein; 6.7 mg Iron; 6.6 mg NE Niacin; 0.5 mg Vitamin B6; 2.8 mcg Vitamin B12; 6.5 mg Zinc; 22.3 mcg Selenium; 101.6 mg Choline.

This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Choline.

Explore Hundreds of Recipes

Beef. It's What's for Dinner. is your source for hundreds more beef recipes, all designed with you in mind. We keep it simple, we keep it savory. Browse to find new family favorites, then just sit back and let the compliments come rolling in!

Visit BeefItsWhatsForDinner.com

BIWFD Logo