Brazilian Chorizo and Black Bean Stew – 4sp

Dark January nights can often leave us craving the comfort of warming, hearty food whilst trying to stick to our New Year diet. This recipe is perfect for just that kind of event, when you fancy something packed with flavour and nice and filling but light enough to stick within your points.

At only 4sp per portion, this recipe takes advantage of some of the new fabulous zero SP foods (black beans and kidney beans) as well as a few of the old 0sp favourites (my favourite, butternut squash) to give it a lovely earthy, savoury flavour, with a hit of smoky chorizo to pack it with flavour and interest.

It’s a recipe that can be made in an evening for dinner or equally split between a few Tupperware dishes and kept for packed lunches in the week.

Brazilian Chorizo and Black Bean Stew

Serves 4 = 4sp per serving (flex)


60g chorizo, chopped into thin half moon shapes

1 large onion, peeled and finely chopped

2 peppers (I used red and yellow), deseeded and diced

2 cloves of garlic, peeled and finely chopped

1 red chilli, finely chopped

1 tsp each smoked paprika and cumin

½ tsp ground coriander

½ small butternut squash, peeled, seeds removed and chopped into 1cm cubes (around 400g)

1 chicken stock cube made up with 400ml boiling water

1 x 400g tin of chopped tomatoes

1 x 400g tin of black beans, drained

1 x 400g tin of kidney beans, drained

Handful of fresh coriander, roughly chopped

4tsp lightest soured cream


Take a large frying pan, spray with 1kal and put on a medium heat. Add the chorizo and onion and fry for a few minutes until the oils in the chorizo start to release and the onions start to soften. Add a little water to stop the onions sticking if required.

Next add the pepper, garlic and chilli and fry for another 3-4 minutes then add the smoked paprika, cumin, ground coriander and butternut squash cubes. Fry for another minute and then add the chicken stock and chopped tomatoes. Season with salt and pepper, bring to the boil and then reduce to a simmer for 20 minutes (or until the BNS is soft enough to eat but not mushy). Add a little more water if the sauce gets too thick.

Add the drained black beans and kidney beans and simmer for a final 5 minutes.

Serve topped with a handful of fresh coriander and a tsp of sour cream per person.


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7 thoughts on “Brazilian Chorizo and Black Bean Stew – 4sp

  1. Karen Mayall says:

    HI Laura
    Love your recipes! Will you be converting any of them to the new flex points system or do we just have to take the relevant points off?
    Thanks Karen

    • lakettle says:

      Hi Karen, so glad you like them! I’m making my way through them at the moment converting them all. If you see (flex) next to the sp count above the ingredients, it means it’s been repointed for flex. About a third of the way through currently as I’ve got 300 to update!! ?

  2. Barry says:

    Enjoy your website, and am working my way steadily through your recipes. This is a superb recipe, so rich & colourful… and healthy! Have made this a few times with a slight addition (pinched from another similar recipe) which I find really adds something special: mango chunks! Try it 🙂

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