Black Bean Stew with Sherry Creamed Corn

Gluten Free
Health score
18%
Black Bean Stew with Sherry Creamed Corn
45 min.
4
868kcal

Suggestions

Ingredients

  • 31 ounce black beans drained and rinsed canned
  • 0.3 teaspoon cayenne pepper 
  • cup chicken stock see low-sodium canned
  • pinch cinnamon 
  • cups corn kernels 
  • tablespoons medium-dry sherry 
  • large garlic cloves minced
  • 0.5 teaspoon ground cumin 
  • cup heavy cream 
  • tablespoon olive oil extra-virgin
  • medium onion coarsely chopped
  • pound pork sausage smoked sliced into 1/4-inch rounds
  • servings salt and pepper black freshly ground
  • small scallions thinly sliced
  • tablespoon tomato paste 

Equipment

  • bowl
  • sauce pan
  • ladle

Directions

  1. Heat the olive oil in a large saucepan.
  2. Add the onion, garlic, cumin, cayenne and cinnamon, cover and cook over moderate heat, stirring a few times, until the onion softens, about 5 minutes.
  3. Add the tomato paste and stir until shiny, about 1 minute.
  4. Add the stock, black beans and sausage and bring to a simmer. Cover and cook over low heat for 10 minutes.
  5. Meanwhile, in a medium saucepan, simmer the corn in the cream over low heat, stirring occasionally, until thickened, about 10 minutes.
  6. Add the sherry and scallions and simmer for 3 minutes longer. Season with salt and pepper.
  7. Ladle the stew into bowls, spoon the corn on top and serve.

Nutrition Facts

Calories868kcal
Protein16.31%
Fat58.57%
Carbs25.12%

Properties

Glycemic Index
62.75
Glycemic Load
1.11
Inflammation Score
-8
Nutrition Score
28.499130290488%

Flavonoids

Catechin
0.06mg
Epicatechin
0.04mg
Hesperetin
0.03mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.38mg
Kaempferol
0.25mg
Myricetin
0.03mg
Quercetin
6.15mg

Nutrients percent of daily need

Calories:868.26kcal
43.41%
Fat:57.2g
88%
Saturated Fat:24.64g
154.01%
Carbohydrates:55.18g
18.39%
Net Carbohydrates:37.47g
13.63%
Sugar:7.33g
8.15%
Cholesterol:148.88mg
49.63%
Sodium:1801.44mg
78.32%
Alcohol:0.77g
100%
Alcohol %:0.17%
100%
Protein:35.85g
71.69%
Fiber:17.7g
70.82%
Phosphorus:498.9mg
49.89%
Vitamin B1:0.69mg
45.66%
Folate:177.08µg
44.27%
Vitamin B3:8.59mg
42.93%
Vitamin B2:0.63mg
36.88%
Potassium:1287.85mg
36.8%
Manganese:0.73mg
36.67%
Iron:6.34mg
35.24%
Copper:0.6mg
29.94%
Vitamin B6:0.6mg
29.82%
Magnesium:116.05mg
29.01%
Zinc:4.25mg
28.31%
Vitamin A:1172.8IU
23.46%
Vitamin B12:1.12µg
18.63%
Vitamin B5:1.67mg
16.65%
Vitamin D:2.43µg
16.17%
Vitamin C:12.83mg
15.55%
Vitamin K:15.73µg
14.98%
Calcium:149.44mg
14.94%
Vitamin E:1.59mg
10.63%
Selenium:5.76µg
8.23%
Source:My Recipes