Mediterranean Rich Mango Stew
This Mediterranean Rich Mango Stew blends the tropical sweetness of ripe mangoes with fragrant Mediterranean spices for a unique and hearty dish. Perfect for a light yet flavorful meal, it’s packed with black beans, vibrant bell peppers, and fresh herbs, making it ideal served with couscous, rice, or crusty bread.
Time:
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Ingredients:
Main Ingredients:
2 ripe mangoes, peeled and cubed
1 cup (200g) cooked black beans
1 red bell pepper, diced
1 small red onion, finely chopped
3 garlic cloves, minced
1 can (14 oz) diced tomatoes
1/2 cup vegetable broth or water
2 tablespoons olive oil
Salt and pepper to taste
Spices & Herbs:
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1/2 teaspoon smoked paprika
1/4 teaspoon turmeric (optional)
1/4 teaspoon chili flakes (optional)
1 tablespoon tomato paste
Juice of 1/2 lemon
Fresh cilantro or parsley, chopped (for garnish)
Instructions:
Sauté Aromatics:
Heat olive oil in a large pot over medium heat. Add the chopped red onion and cook until translucent, about 3–4 minutes. Add minced garlic and sauté for another minute until fragrant.
Cook Bell Pepper:
Add the diced red bell pepper and cook for 4–5 minutes until softened.
Add Spices & Tomato Paste:
Stir in cumin, cinnamon, smoked paprika, turmeric, chili flakes (if using), and tomato paste. Cook for 1–2 minutes, stirring constantly to blend the spices with the vegetables.
Add Mango, Black Beans & Liquids:
Add the cubed mango, cooked black beans, diced tomatoes, and vegetable broth. Stir everything together and bring to a gentle boil.
Simmer:
Lower heat and let the stew simmer uncovered for about 15–20 minutes, stirring occasionally. The mango will soften and integrate into the stew, creating a rich, slightly sweet sauce.
Season & Finish:
Season with salt, pepper, and lemon juice to taste. Adjust the seasoning as needed.
Serve:
Serve hot, garnished with chopped fresh cilantro or parsley. Enjoy with your choice of couscous, rice, or bread.
Tips & Variations
Add More Protein:
For a heartier meal, toss in cooked quinoa, lentils, or grilled chicken.
Swap the Beans:
Use white beans, kidney beans, or even chickpeas if you want to reintroduce them.
Boost the Heat:
Add harissa paste, fresh chopped chili, or extra chili flakes for a spicier stew.
Extra Veggies:
Feel free to add roasted eggplant, sautéed mushrooms, or spinach towards the end of cooking for more texture and nutrients.
Citrus Twist:
Try adding a splash of orange juice or zest for a brighter, fruitier note.
Sweet & Savory:
A handful of raisins, chopped dried apricots, or a drizzle of honey can enhance the sweet-savory balance.
Herb Variations:
Swap cilantro with fresh mint, basil, or flat-leaf parsley depending on your flavor preference.
Make it Creamy:
Stir in a dollop of Greek yogurt or coconut cream just before serving for a creamy texture.
One-Pot Wonder:
Use a single pot or slow cooker to make this stew for easy clean-up and deep flavors.
Q&A
Q: Can I use frozen mango instead of fresh?
A: Yes! Frozen mango works well. Just thaw it before adding to the stew to avoid excess water.
Q: Is this stew vegan and gluten-free?
A: Yes, this recipe is naturally vegan and gluten-free, making it suitable for many dietary needs.
Q: How long does the stew keep?
A: It can be refrigerated in an airtight container for up to 3-4 days and tastes even better the next day.
Q: Can I freeze this stew?
A: Yes, freeze in portions for up to 2 months. Thaw overnight in the fridge before reheating.
Q: What can I serve with this stew?
A: Couscous, rice, quinoa, warm flatbread, or even a simple green salad all pair beautifully.
Nutrition (per serving, approx.):
Calories: 280 kcal
Protein: 9 g
Carbohydrates: 45 g
Fiber: 9 g
Sugars: 15 g
Fat: 6 g
Saturated Fat: 1 g
Sodium: 450 mg
Note: Nutrition values can vary based on ingredient brands and portions.
Conclusion:
This Mediterranean Rich Mango Stew is a delicious and nutritious way to enjoy the harmony of sweet mango and savory Mediterranean flavors. Easy to prepare, full of vibrant colors and textures, and customizable to your taste preferences, it’s perfect for any season. Whether you’re cooking for family, meal prepping, or hosting friends, this stew is sure to impress and satisfy.
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