Beefy Black Bean Stew

Health score
11%
Beefy Black Bean Stew
140 min.
35
87kcal

Suggestions

Ingredients

  • 32 oz beef broth divided
  • 45 oz black beans drained and rinsed canned
  • 28 oz canned tomatoes diced canned
  • tablespoons chili powder 
  • sprigs toppings: cilantro cream fresh shredded sour
  • 12 oz beer dark
  • 1.8 lb flank steak 
  •  garlic cloves minced
  • medium size bell pepper green chopped
  • teaspoon ground cumin 
  • 35 servings lime wedges 
  • tablespoon olive oil 
  • medium onion chopped
  • teaspoon oregano dried
  • 1.5 teaspoons salt 
  • oz tomato paste canned

Equipment

  • frying pan
  • oven
  • aluminum foil
  • dutch oven

Directions

  1. Preheat oven to 40
  2. Cut beef into 1-inch strips. Line bottom and sides of a 13- x 9-inch pan with aluminum foil, allowing 2 to 3 inches to extend over sides.
  3. Place beef in a single layer in pan.
  4. Pour 1 cup beef broth over beef. Cover tightly with aluminum foil.
  5. Bake at 400 1 hour or until beef is shreddable.
  6. Remove beef from pan, reserving drippings. Shred beef with 2 forks.
  7. Saut onion and next 5 ingredients in hot oil in a Dutch oven over medium heat 5 minutes or until onion is tender. Stir in shredded beef, reserved pan drippings, beans, next 4 ingredients, and remaining beef broth. Bring to a boil; cover, reduce heat to medium-low, and cook, stirring occasionally, 45 minutes.
  8. Serve with desired toppings and lime wedges.

Nutrition Facts

Calories87kcal
Protein37.22%
Fat19.58%
Carbs43.2%

Properties

Glycemic Index
6.44
Glycemic Load
0.82
Inflammation Score
-4
Nutrition Score
6.773043508115%

Flavonoids

Catechin
0.04mg
Epicatechin
0.01mg
Hesperetin
0.43mg
Naringenin
0.03mg
Luteolin
0.16mg
Isorhamnetin
0.16mg
Kaempferol
0.1mg
Myricetin
0.01mg
Quercetin
0.72mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:86.83kcal
4.34%
Fat:1.87g
2.88%
Saturated Fat:0.61g
3.84%
Carbohydrates:9.3g
3.1%
Net Carbohydrates:5.93g
2.16%
Sugar:1.48g
1.65%
Cholesterol:13.63mg
4.54%
Sodium:392.88mg
17.08%
Alcohol:0.38g
100%
Alcohol %:0.37%
100%
Protein:8.02g
16.03%
Fiber:3.37g
13.48%
Vitamin B3:2.31mg
11.54%
Vitamin B6:0.23mg
11.5%
Selenium:7.72µg
11.02%
Phosphorus:102.62mg
10.26%
Iron:1.61mg
8.97%
Potassium:309.86mg
8.85%
Vitamin C:6.84mg
8.29%
Manganese:0.17mg
8.26%
Zinc:1.18mg
7.86%
Folate:31.16µg
7.79%
Copper:0.15mg
7.38%
Magnesium:26.17mg
6.54%
Vitamin B1:0.09mg
6.31%
Vitamin B2:0.1mg
5.83%
Vitamin E:0.67mg
4.47%
Vitamin A:211.26IU
4.23%
Vitamin B12:0.23µg
3.78%
Calcium:33.74mg
3.37%
Vitamin B5:0.31mg
3.11%
Vitamin K:3.09µg
2.94%
Source:My Recipes