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Black Bean Stew with Purple Sweet Potatoes

Black bean stew with mango. Makes 4-6 servings.

From The How Not to Age Cookbook

Ingredients

  • red onion
  • garlic
  • purple sweet potatoes
  • red bell pepper
  • jalapeno
  • Vegetable Broth 2.0
  • black beans
  • diced tomatoes
  • white miso paste
  • mango
  • cilantro

Instructions

  1. In a large pot, heat ¼ cup (60ml) of water over medium heat.
  2. Add the red onion, then cover and cook until softened, stirring occasionally, about 7 minutes.
  3. Stir in the garlic and cook another 2 minutes.
  4. Add a little more water, if needed, to prevent the onion and garlic from sticking to the bottom of the pot.
  5. Add the sweet potato, bell pepper, jalapeño (if using), and Vegetable Broth 2.0.
  6. Bring to a boil.
  7. Lower the heat to medium-low, cover, and simmer until the sweet potatoes are tender but still firm, about 25 minutes.
  8. Stir in the beans, tomatoes in their juice, and miso mixture, then simmer gently, uncovered, until heated through, about 5 minutes.
  9. Add the mango and cook for 1 more minute, then stir in the cilantro and serve hot.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Anthocyanins
    From: Black Beans, Purple Sweet Potatoes
  • Beta-carotene
    From: Purple Sweet Potatoes
  • Spermidine
    From: Mango

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Colon Cancer
    Reduces risk of · via Black Beans
  • Aging
    Reduces risk of · via Black Beans
  • Heart disease
    Reduces risk of · via Black Beans
  • Dementia
    Reduces risk of · via Anthocyanins
  • Eye Strain
    Improves · via Anthocyanins
  • High LDL Cholesterol
    Improves · via Anthocyanins
  • Type 2 diabetes
    Reduces risk of · via Anthocyanins
  • Cardiovascular Disease
    Reduces risk of · via Anthocyanins
  • Cognitive decline
    Improves · via Anthocyanins
  • Cellular senescence
    Protects against · via Anthocyanins
  • High cholesterol
    Improves · via Anthocyanins
  • Age-Related Macular Degeneration
    Protects against · via Anthocyanins
  • Glaucoma
    Protects against · via Anthocyanins
  • Cataracts
    Protects against · via Anthocyanins
  • Insulin resistance
    Improves · via Anthocyanins
  • Cancer
    Protects against · via Anthocyanins
  • Vision Health
    Improves · via Anthocyanins
  • Nonalcoholic fatty liver disease
    Protects against · via Purple Sweet Potatoes
  • Constipation
    Improves · via Mango
  • Skin Aging
    Protects against · via Mango
  • Hair loss / hair shedding
    Improves · via Spermidine
  • All-Cause Mortality
    Reduces risk of · via Spermidine
  • Neurodegenerative Disease
    Protects against · via Spermidine
  • Parkinson's disease
    Protects against · via Spermidine

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